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+# Design System Inspiration of Strong (iOS)
+
+## 1. Visual Theme & Atmosphere
+
+Strong's iOS app is one of the most disciplined, content-first interfaces in fitness software. Open it and there is no onboarding fanfare, no hero imagery, no motivational gradient — just a flat, near-black canvas (`#1A1A1A`) and the **set-log table**. Strong's whole thesis is that a weightlifting app should feel like the world's best paper logbook: open to today's workout, see the exercises stacked vertically, each with a tight grid of sets (Set / Previous / kg / Reps / ✓), and log a set with two taps. The signature screen of Strong is **logging a workout**: a workout title and a row of stat pills (Time / Volume / Sets) at top, a slim rest-timer progress bar that auto-runs between sets, exercise cards with editable number cells, and rows that fill green the instant you check them off.
+
+The design philosophy is "minimal chrome, maximal log." Strong predates and outlasts trend cycles by refusing decoration: there is no photography, no illustration, no skeuomorphic plate-loading animation. The only "interface" a lifter touches mid-set is the exercise name (in Strong Blue, the tap target to swap/replace), the `Previous` column (so you always know what you did last time), two number cells, and a checkmark. Everything around it — history calendar, body-measurement charts, the exercise library with muscle diagrams, plate calculator — is rendered in the same restrained dark palette so nothing competes with the numbers.
+
+The color system is monochrome plus a single blue. Canvas and three surface tiers are flat neutral greys (`#1A1A1A` → `#242424` → `#2E2E2E` → `#383838`) — true grey, not blue-tinted, which gives Strong its characteristic neutral, "instrument panel" feel. **Strong Blue (`#2F80ED`)** is the lone accent: Finish button, active tab, exercise titles, links, the rest-timer fill, segmented selection. There is no secondary brand hue. Two semantic colors punctuate the log — a **set-done green (`#27AE60`)** that fills a completed row at ~18% opacity, and a **PR amber (`#F2C94C`)** flag for personal records. Destructive actions use a clear red (`#EB5757`). The restraint is functional: a set log is glanced at for two seconds between heavy sets, so the palette must keep the *numbers* the loudest thing on the screen.
+
+Typography is **Inter** throughout — chosen for its excellent legibility at small sizes and, critically, its tabular-figures feature. Strong applies tabular figures to every weight, rep, set number, volume total, 1RM estimate, and timer so the set table's columns never shift width as a `9` becomes a `10` mid-workout. Hierarchy is utilitarian: screen titles at 32pt/800, the workout title at 26pt/800, section headers at 22pt/700, exercise names at 18pt/700, metric read-outs at 17pt/700 tabular, body at 16pt/400, set-table cells at 15pt/700 tabular, the `Previous` caption at 13pt, and column labels at 11pt uppercase. The type system never expresses brand personality — it expresses *the data*, legibly, at arm's length, under load.
+
+**Key Characteristics:**
+- Flat near-black canvas (`#1A1A1A`) dark-first — true neutral grey, "instrument panel" feel
+- The **set-log table** is the interface: stacked exercise cards, each a dense Set/Previous/kg/Reps/✓ grid
+- All numerics in **tabular figures** so the table never reflows as digits change
+- **Strong Blue (`#2F80ED`)** is the single accent: Finish, active tab, exercise titles, rest-timer fill, links
+- **`Previous` column** on every set — last session's weight×reps inline; the core value proposition
+- **Slim rest-timer bar** — a thin progress bar that auto-runs between sets with ±15s controls
+- **PR flag** — an amber (`#F2C94C`) "▲ PR" chip when a logged set sets an estimated-1RM/rep record
+- **Set-done state** — completed rows fill green (`#27AE60` @ 18%) with a filled checkmark
+- **Warm-up / drop / failure set tags** — `W` / `D` / `F` set-index markers (warm-up in amber)
+- **Stat pills** — Time / Volume / Sets summary row at the top of the active workout
+- Inter everywhere with aggressive tabular-figures usage; minimal chrome, no decoration
+- 5-tab bottom bar (Profile / History / Workout / Exercises / Settings); Workout is the heart
+
+## 2. Color Palette & Roles
+
+### Primary (Interactive)
+- **Strong Blue** (`#2F80ED`): The single accent — Finish button, active tab, exercise titles, links, rest-timer fill, segmented selection, PR-link.
+- **Strong Blue Pressed** (`#2566C0`): Pressed state on primary buttons.
+- **Strong Blue Soft** (`#16263D`): ~14–22% blue tint — rest-timer bar background/track, tonal button fill, selected-row glow.
+
+### Canvas & Surfaces (Dark — default)
+- **Pure Canvas** (`#1A1A1A`): Primary app background — flat near-black neutral grey, the launch surface.
+- **Card Surface** (`#242424`): Exercise cards, list rows, sheets.
+- **Input Surface** (`#2E2E2E`): Editable set cells (kg / reps), stat pills, search field, segmented track.
+- **Surface 3** (`#383838`): Exercise thumbnails, raised chips, hovered/pressed rows.
+- **Divider** (`#333333`): Hairline dividers between sections and table headers.
+
+### Canvas & Surfaces (Light — optional, opt-in)
+- **Light Canvas** (`#F2F2F2`): Light-mode background.
+- **Light Card** (`#FFFFFF`): Cards on light.
+- **Light Input** (`#EBEBEB`): Editable cells on light.
+- **Light Divider** (`#DDDDDD`): Hairlines on light.
+
+### Text
+- **Text Primary** (`#F5F5F5`): Headings, weights, reps — the numbers that matter — near-white.
+- **Text Secondary** (`#9A9A9A`): Labels, captions, column headers, stat-pill labels.
+- **Text Tertiary** (`#636363`): Disabled, the `Previous` hint, the `⋯` glyph.
+- **Text Primary (Light)** (`#1A1A1A`): Primary text on light mode.
+- **Text Secondary (Light)** (`#6B6B6B`): Secondary on light mode.
+
+### Semantic
+- **Set Done Green** (`#27AE60`): Completed-set checkmark fill + row fill at 18% (`#27AE602E`).
+- **PR Amber** (`#F2C94C`): "▲ PR" flag background-tint + text; also the warm-up set marker accent.
+- **Error / Destructive Red** (`#EB5757`): Cancel workout, delete set, validation errors.
+- **Warning Orange** (`#F2994A`): "Unsaved", deload prompts.
+- **Warm-up Marker** (`#F2994A`): `W` set-index tag color (drop = neutral `D`, failure = `F`).
+
+### Color Roles Table
+
+| Role | Dark Mode | Light Mode |
+|------|-----------|-----------|
+| Canvas | `#1A1A1A` | `#F2F2F2` |
+| Card surface | `#242424` | `#FFFFFF` |
+| Input surface | `#2E2E2E` | `#EBEBEB` |
+| Surface 3 / chips | `#383838` | `#E2E2E2` |
+| Divider | `#333333` | `#DDDDDD` |
+| Accent (Strong Blue) | `#2F80ED` | `#2F80ED` |
+| Accent pressed | `#2566C0` | `#2566C0` |
+| Blue soft fill | `#16263D` | `#E3EEFD` |
+| Text primary | `#F5F5F5` | `#1A1A1A` |
+| Text secondary | `#9A9A9A` | `#6B6B6B` |
+| Set done | `#27AE60` | `#1E8E4E` |
+| PR amber | `#F2C94C` | `#C99A12` |
+| Error | `#EB5757` | `#D63D3D` |
+
+## 3. Typography Rules
+
+### Font Family
+- **Primary**: `Inter` (by Rasmus Andersson, SIL OFL) — humanist sans with superb small-size legibility and a first-class `tnum` (tabular figures) OpenType feature, which Strong applies to every number on screen.
+- **System Fallback**: `-apple-system, BlinkMacSystemFont, 'SF Pro Text', 'SF Pro Display', 'Segoe UI', Roboto, Helvetica, Arial, sans-serif`
+- **Numeric rule**: every weight, rep count, set index, volume total, 1RM estimate, percentage, and timer renders with **tabular figures** (`font-variant-numeric: tabular-nums`) so the set table and timers never reflow.
+- **No alternate families**: Strong ships one face — brand consistency over user choice.
+
+### Hierarchy
+
+| Role | Font | Size | Weight | Line Height | Letter Spacing | Notes |
+|------|------|------|--------|-------------|----------------|-------|
+| Screen Title | Inter | 32pt | 800 | 1.15 | -0.6pt | "History", "Exercises" — large nav title |
+| Workout Title | Inter | 26pt | 800 | 1.2 | -0.4pt | "Workout" / routine name at top of log |
+| Section Header | Inter | 22pt | 700 | 1.25 | -0.3pt | "Personal Records", chart sections |
+| Exercise Name | Inter | 18pt | 700 | 1.3 | -0.2pt | Exercise title — always in Strong Blue |
+| Metric / Timer | Inter | 17pt | 700 | 1.2 | 0pt | Time / volume / 1RM — **tabular-nums** |
+| Body | Inter | 16pt | 400 | 1.5 | 0pt | Descriptions, settings, exercise notes |
+| Set Cell | Inter | 15pt | 700 | 1.3 | 0pt | kg / reps values — **tabular-nums** |
+| Card / Row Title | Inter | 15pt | 600 | 1.3 | -0.1pt | History row title, list row title |
+| Caption | Inter | 13pt | 500 | 1.4 | 0pt | `Previous` hint, timestamps, exercise note |
+| Column Label | Inter | 11pt | 700 | 1.1 | 0.4pt | SET / PREVIOUS / KG / REPS — uppercase |
+| Tab Label | Inter | 10pt | 600 | 1.0 | 0.1pt | Bottom tab labels |
+| Button | Inter | 16pt | 700 | 1.0 | 0pt | Primary button label |
+| Flag | Inter | 10pt | 800 | 1.0 | 0.3pt | PR flag chip — uppercase |
+
+### Principles
+- **Numbers are the loudest element**: weights, reps, timers use 700 weight + tabular figures; everything supporting them is lighter and greyer.
+- **Tabular figures everywhere numeric**: the set table must not reflow when a digit changes — `tnum` is mandatory on every figure.
+- **Weight concentrated at 400 / 500 / 600 / 700 / 800**: regular body, medium captions, semibold row titles, bold exercise names + cells + metrics, extrabold screen/workout titles.
+- **Strong Blue carries hierarchy**: an exercise name is bold *and* blue because it's both the heading and the tap-to-replace affordance.
+- **Dynamic Type with floors**: titles, body, and cells scale; column labels, tab labels, and flags stay fixed (table layout is digit-width-sensitive).
+- **Uppercase only for micro-labels**: column headers and the PR flag; never body or titles.
+
+## 4. Component Stylings
+
+### Buttons
+
+**Primary Button (Finish / Save Routine)**
+- Shape: rounded rectangle, 8pt corner radius
+- Background: `#2F80ED` (Strong Blue) / text `#FFFFFF`
+- Padding: 14pt vertical, 28pt horizontal; full-width variant spans content inset
+- Font: Inter 16pt weight 700
+- Pressed: background `#2566C0` + scale 0.98
+- Disabled: `#2E2E2E` background, `#636363` text
+
+**Secondary / Outline Button (Add Exercise)**
+- Background: transparent
+- Border: 1.5pt `#2F80ED`
+- Text: `#2F80ED`, Inter 15pt weight 600
+- Corner radius: 8pt; padding 11pt / 22pt
+- Pressed: background `#16263D`
+
+**Tonal Button (+ Add Set / inline actions)**
+- Background: `#16263D` (Blue Soft) — or `#2E2E2E` for neutral inline actions
+- Text: `#2F80ED`, Inter 14pt weight 700
+- Corner radius: 8pt; padding 11pt / 20pt
+- Used as the full-width "+ Add Set" row inside an exercise card
+
+**Destructive Text Button (Cancel Workout / Remove Exercise)**
+- Background: transparent
+- Text: `#EB5757`, Inter 14pt weight 600
+- No border; confirmation alert required before destructive commit
+
+**Icon Button (exercise `⋯`, swipe actions)**
+- 24pt glyph in 44pt hit area
+- Default `#636363`; active `#F5F5F5`
+- Swipe-left on a set row reveals delete (`#EB5757`); swipe-right marks complete
+
+### Core Atoms
+
+**Set Row** (the core atom)
+- A table row inside an exercise card: `[set-index] [previous] [kg cell] [reps cell] [✓]`
+- Set-index: plain `#9A9A9A` 14pt/700 numeral; warm-up shows `W` in `#F2994A`, drop `D`, failure `F`
+- `Previous` cell: `#636363` 12pt, format `95 × 5` (last session's matching set; em-dash if none)
+- Editable cells (kg / reps): `#2E2E2E` bg, 7pt radius, `#F5F5F5` 15pt/700, tabular figures; focused → 1.5pt `#2F80ED` inset border
+- Checkmark: 24pt rounded-square; empty = 1.5pt `#333333` border; checked = filled `#27AE60` + white tick, and the row's cells fill `#27AE602E`
+- Row height: ~38pt; 6pt vertical cell padding
+
+**Exercise Card**
+- Background `#242424`, no border (flat), 14pt corner radius, 14pt padding, 12pt gap between cards
+- Header: 34pt exercise thumbnail (`#383838`, blue glyph), exercise name (`#2F80ED` 18pt/700), trailing `⋯`
+- Optional exercise note line: `#9A9A9A` 12pt
+- Body: the set table
+- Footer: full-width "+ Add Set" tonal row (34pt, 8pt radius, `#2E2E2E`, `#2F80ED` 13pt/700)
+
+**Rest-Timer Bar**
+- 40pt tall, full-width minus 18pt inset, 8pt radius
+- Background `#16263D`; an inner fill (`rgba(47,128,237,0.22)`) animates from full → empty over the rest duration (a thin progress bar, not a ring)
+- Leading: 16pt clock glyph `#2F80ED`
+- Center: `Rest Timer · 1:18` in `#2F80ED` 13pt/700 tabular
+- Trailing: `−15  +15` adjusters in `#9A9A9A` 12pt/700
+- Auto-runs on set completion; soft haptic + chime at 0; tap to expand/edit default
+
+**Stat Pill (Time / Volume / Sets)**
+- Background `#2E2E2E`, 7pt radius, 5×10pt padding
+- Label `#9A9A9A` 12pt/600 + value in `#2F80ED` 12pt/700 tabular
+- Row of three under the workout title; live Time value updates each second
+
+**PR Flag**
+- Inline chip: background `#F2C94C` at 18% (`#F2C94C2E`), text `#F2C94C`, Inter 10pt/800 uppercase
+- Content: `▲ PR · Est. 1RM 117 kg` (also fires for best-reps and best-weight records)
+- Appears under the set table the moment a logged set beats a stored record; brief amber pulse + soft haptic
+
+**Metric (workout title row)**
+- The three stat pills double as the workout's live metric read-out
+- Post-workout summary repeats them larger with the PR list
+
+**History Row**
+- `#242424` card, 14pt radius; workout name (`#F5F5F5` 15pt/600), date + duration (`#9A9A9A` 13pt)
+- Mini stat strip: total volume, set count, PR count; tap → full workout detail
+
+### Navigation
+
+**Bottom Tab Bar**
+- Height: 66pt incl. home indicator; background `rgba(26,26,26,0.94)` + blur, 0.5pt `#333333` top border
+- 5 tabs: Profile, History, **Workout** (center), Exercises, Settings
+- Icon 22pt; active color `#2F80ED` with a soft `rgba(47,128,237,0.18)` icon fill; inactive `#636363`
+- Labels: Inter 10pt/600, always shown
+- No tint pill — active state is icon color + soft fill only
+
+**Top Bar (in-workout)**
+- Workout title (26pt/800) leading; trailing `Finish` button (Strong Blue, 8pt radius, 13pt/700)
+- Below: the three stat pills, then the rest-timer bar
+- On scroll, a compact title + Finish stay pinned; a hairline divider separates header from log
+
+**Large-Title Screens (History / Exercises / Profile)**
+- iOS large-title pattern: 32pt/800 title that collapses to a 17pt centered nav title on scroll
+- Trailing: contextual icon (calendar, add, search/filter)
+
+### Input Fields
+
+**Set Cell Input (kg / reps)**
+- ~34pt tall, `#2E2E2E` bg, 7pt radius, centered `#F5F5F5` 15pt/700 tabular
+- Numeric keypad; focus → 1.5pt `#2F80ED` inset border, value selected for fast overwrite
+- Empty placeholder shows the `Previous` value greyed at `#636363`
+
+**Search Field (Exercises / Add Exercise)**
+- 38pt tall, `#2E2E2E` bg, 8pt radius, leading 16pt magnifier `#9A9A9A`
+- Placeholder "Search exercises" `#636363` 15pt
+- Focus: 1.5pt `#2F80ED` border
+
+**Segmented Control (chart range: W / M / 6M / Y)**
+- Track `#2E2E2E`, 8pt radius; selected segment `#383838` with `#F5F5F5` text; unselected `#9A9A9A`
+- 32pt tall, equal segments
+
+### Distinctive Components
+
+**The Set-Log Table**
+- The signature Strong component: a per-exercise grid with columns SET / PREVIOUS / KG / REPS / ✓
+- Tabular figures lock column widths; the `Previous` column is the killer feature
+- Checking a set fills its cells green and auto-runs the rest timer
+
+**Slim Rest-Timer Bar**
+- A thin horizontal progress bar (not a ring) that depletes over the rest duration; ±15s; chime + soft haptic at 0
+- Persists as a Live Activity / Dynamic Island countdown when backgrounded
+
+**Amber PR Flag**
+- Fires for estimated-1RM, best weight, or best reps; amber pulse + haptic; aggregated on the profile's "Records"
+
+**Post-Workout Summary**
+- Full-screen card: duration, total volume, set count, PR list, muscle-split, share-image button
+- The single celebratory moment — restrained, just numbers and the PR amber
+
+**Plate Calculator**
+- A utility sheet: given a target weight + bar weight, renders the per-side plate stack as labeled discs
+- Pure utility styling — neutral discs, blue accents, tabular weight labels
+
+**Exercise Library with Muscle Map**
+- Searchable list; each exercise detail shows a primary/secondary muscle diagram (calm desaturated fills, never the brand blue)
+
+**1RM / Volume Trend Chart**
+- Line chart on `#1A1A1A`; line in `#2F80ED`, gridlines `#333333`, axis labels `#636363`; PR points marked in `#F2C94C`
+
+## 5. Layout Principles
+
+### Spacing System
+- Base unit: 4pt
+- Scale: 4, 6, 8, 10, 12, 14, 18, 24, 32, 40, 56
+- Content inset: 14–18pt horizontal
+- Card padding: 14pt; card-to-card gap: 12pt
+- Set-row vertical padding: 6pt; row height ~38pt
+- Section gap: 24pt
+
+### Grid & Container
+- iPhone: single column, 14–18pt insets, cards full-width
+- Set table: 5 columns — index (36pt) / previous (flex) / kg (flex) / reps (flex) / check (24pt)
+- iPad: content max-width ~700pt centered; optional 2-column for history + summary
+- Charts: full-bleed minus inset, fixed aspect 16:9
+
+### Whitespace Philosophy
+- **Density where it counts**: the set table is intentionally tight so a full exercise fits on screen mid-set
+- **Quiet separation**: 12pt gaps + flat `#242424` cards (no borders) separate exercises without visual noise
+- **Numbers get air**: stat pills and the timer bar get clear vertical room so they read at a glance
+- **Zero decorative whitespace**: every pixel serves logging or reading; Strong is an instrument, not a magazine
+
+### Border Radius Scale
+- Square (0pt): chart plot area, full-bleed media
+- Subtle (4pt): rarely used micro-elements
+- Small (7pt): set cells, stat pills
+- Standard (8pt): buttons, segmented control, rest bar, search field, Finish
+- Card (14pt): exercise cards, history rows, sheets
+- Large (20pt): bottom sheets, modals, plate calculator
+- Pill (500pt): filter chips
+- Circle (50%): avatars, plate discs
+
+## 6. Depth & Elevation
+
+Strong is intentionally flat — depth comes from the surface-tier ladder (`#1A1A1A` → `#242424` → `#2E2E2E` → `#383838`), not drop shadows. Exercise cards have *no* border (unlike many dark UIs); the subtle lift from canvas to `#242424` is enough. Shadows appear only on truly floating UI.
+
+| Level | Treatment | Use |
+|-------|-----------|-----|
+| Base (Level 0) | Canvas `#1A1A1A`, no shadow | App background |
+| Card (Level 1) | `#242424`, no border, no shadow | Exercise cards, history rows |
+| Raised (Level 2) | `#2E2E2E` / `#383838`, no shadow | Set cells, stat pills, segmented control |
+| Floating (Level 3) | `rgba(0,0,0,0.55) 0 8px 24px` | Sheets, dropdowns, the add-exercise picker |
+| Sheet (Level 4) | `rgba(0,0,0,0.6) 0 -10px 32px` + 20pt top radius | Bottom sheets (plate calc, set-type) |
+| Overlay | `rgba(0,0,0,0.6)` scrim | Behind modals and the post-workout summary |
+
+**Shadow Philosophy**: on a flat near-black canvas, drop shadows are nearly invisible and visually noisy, so Strong uses *only* the surface ladder to convey depth on content. Real shadows are reserved for genuinely floating layers; those panels also get a faint border so they read as detached even when the shadow is imperceptible.
+
+### Motion
+- **Set check**: tapping ✓ fills the box (120ms ease-out), fills the row's cells green (140ms), soft success haptic, auto-runs the rest timer
+- **Rest-timer bar**: inner fill depletes linearly over the rest duration; ±15s nudges with a 180ms ease; soft + chime at 0
+- **PR flag**: fades + scales 0.92→1.0 over 200ms with a brief amber opacity pulse + a soft-impact haptic
+- **Add set**: new row slides down (height 0→auto, 200ms ease-out) and the kg cell focuses
+- **Finish workout**: primary button → post-workout summary pushes up as a full-screen sheet (300ms ease-out)
+- **Tab switch**: instant; no cross-fade (the app should feel immediate)
+- **Pull-to-refresh (history)**: standard iOS spinner; rows fade-in on load
+- **Live Activity**: rest countdown mirrors to Dynamic Island / Lock Screen as a slim progress bar + remaining time
+- **Haptics**: soft impact on set check, light tick on rest ± and timer end, soft impact on PR
+
+## 7. Do's and Don'ts
+
+### Do
+- Default to dark — launch into the flat near-black canvas (`#1A1A1A`); it's the brand
+- Use Strong Blue (`#2F80ED`) as the *only* accent — Finish, tabs, exercise titles, rest-timer fill
+- Render every number with tabular figures so the set table and timers never reflow
+- Show the `Previous` column on every set — knowing last session's numbers is the core value
+- Fill completed set rows green (`#27AE602E`) with a filled `#27AE60` checkmark
+- Auto-run the slim rest-timer bar on set completion with ±15s adjusters
+- Show an amber (`#F2C94C`) PR flag when a set sets a record — a pulse + haptic, restrained
+- Keep exercise cards borderless and flat — the `#242424` lift from canvas is enough
+- Make the exercise name both bold *and* blue (heading + tap-to-replace affordance)
+- Keep the set table dense — a full exercise should fit on screen mid-set
+- Use true neutral greys (`#1A1A1A`/`#242424`/`#2E2E2E`) — not blue-tinted darks
+
+### Don't
+- Don't add a second brand accent — Strong Blue is the entire accent vocabulary
+- Don't use proportional figures anywhere numeric — the table will jitter as digits change
+- Don't hide the `Previous` column to "simplify" — it's the feature
+- Don't decorate with photography, gradients, plate-loading skeuomorphism, or illustration
+- Don't tint the canvas blue — Strong's neutral grey is deliberate and characteristic
+- Don't make PRs loud with confetti — an amber flag + pulse + haptic is the whole celebration
+- Don't add tab-bar tint pills — active is icon color + soft fill only
+- Don't put borders on exercise cards — flat surface lift only (this is a signature)
+- Don't animate aggressively — the app must feel instant; motion is 120–300ms, functional
+- Don't tint charts/muscle-maps with the brand blue's hue for non-data chrome — keep them neutral
+- Don't block logging behind dialogs — only destructive actions confirm
+
+## 8. Responsive Behavior
+
+### Device Sizes
+| Device | Width | Key Changes |
+|--------|-------|-------------|
+| iPhone SE (3rd gen) | 375pt | Set table tightens to 5pt cell padding; stat pills wrap 2+1 |
+| iPhone 13 / 14 / 15 | 390pt | Standard layout |
+| iPhone 15 / 16 Pro | 393pt | Dynamic Island hosts the rest-timer Live Activity |
+| iPhone 15 / 16 Pro Max | 430pt | Larger set cells; metric values at 18pt |
+| iPad (portrait) | 768pt | Content max-width 700pt centered; history + summary 2-column |
+| iPad (landscape) | 1024pt+ | Optional split: exercise list rail + active set table |
+
+### Dynamic Type
+- Scales: screen titles, workout title, section headers, exercise names, body, set-cell values
+- Fixed: column labels, tab labels, PR flag, set-index marker (table layout is digit-width-sensitive)
+- Numeric metrics scale but always retain tabular figures
+
+### Orientation
+- iPhone: portrait-locked for the workout log (one-handed mid-set use)
+- iPad: supports landscape with the split set-table layout
+- Charts rotate and re-fit
+
+### Touch Targets
+- Set-cell input: ~34pt tall, full-cell tap
+- Checkmark: 24pt glyph, 44pt hit
+- Tab icons: 22pt glyph, 49pt hit
+- `+ Add Set` row: 34pt tall, full-width tap
+- Rest ±15s adjusters: 32pt hit minimum
+
+### Safe Area Handling
+- Top: large title / workout header respects safe area + Dynamic Island
+- Bottom: tab bar + home indicator respected; the rest bar floats above the keyboard when a cell is focused
+- Keyboard: numeric keypad pushes the active exercise card into view; rest bar stays pinned above it
+- Sides: 14–18pt content inset
+
+## 9. Agent Prompt Guide
+
+### Quick Color Reference
+- Canvas (dark): `#1A1A1A`
+- Card surface: `#242424`
+- Input surface: `#2E2E2E`
+- Surface 3 / chips: `#383838`
+- Divider: `#333333`
+- Strong Blue (accent): `#2F80ED`
+- Blue pressed: `#2566C0`
+- Blue soft fill: `#16263D`
+- Text primary: `#F5F5F5`
+- Text secondary: `#9A9A9A`
+- Text tertiary: `#636363`
+- Set done green: `#27AE60` (row fill `#27AE602E`)
+- PR amber: `#F2C94C` (flag bg `#F2C94C2E`)
+- Error red: `#EB5757`
+
+### Example Component Prompts
+- "Build the Strong active-workout header in SwiftUI: leading workout title in Inter 26pt weight 800 `#F5F5F5`; trailing `Finish` button — `#2F80ED` bg, white Inter 13pt/700, 8pt radius, 8×16pt padding. Below: a horizontal row of three stat pills (Time / Volume / Sets), each `#2E2E2E` bg, 7pt radius, 5×10pt padding, a `#9A9A9A` 12pt/600 label + `#2F80ED` 12pt/700 monospaced value. Background `#1A1A1A`, hairline `#333333` divider below."
+
+- "Create a Strong set row: an HStack — set-index numeral `#9A9A9A` 14pt/700 (warm-up shows `W` in `#F2994A`), a `Previous` label `#636363` 12pt formatted `95 × 5`, two ~34pt editable cells (`#2E2E2E` bg, 7pt radius, `#F5F5F5` 15pt/700, monospaced digits, 1.5pt `#2F80ED` inset border on focus), and a 24pt checkmark (empty: 1.5pt `#333333` border; checked: filled `#27AE60` + white tick). On check, fill the row's cells `#27AE60` at 18% alpha and auto-run the rest timer."
+
+- "Render the Strong rest-timer bar: 40pt tall, full-width minus 18pt, 8pt radius, `#16263D` bg. An inner fill (`rgba(47,128,237,0.22)`) animates from full width to zero linearly over the rest duration. Leading 16pt clock glyph `#2F80ED`. Center `Rest Timer · 1:18` in `#2F80ED` 13pt/700 monospaced. Trailing `−15  +15` adjusters in `#9A9A9A` 12pt/700. Soft haptic + chime at 0; mirror to a Live Activity."
+
+- "Build the Strong PR flag: an inline chip with `#F2C94C` at 18% alpha background, `#F2C94C` text, Inter 10pt weight 800 uppercase, content `▲ PR · Est. 1RM 117 kg`. On appear, fade + spring-scale 0.92→1.0 over 200ms with a brief amber opacity pulse and a soft-impact haptic."
+
+- "Create a Strong exercise card: `#242424` bg, NO border (flat), 14pt radius, 14pt padding. Header: 34pt thumbnail (`#383838`, blue glyph), exercise name in `#2F80ED` Inter 18pt/700, trailing `⋯` `#636363`. Optional note line `#9A9A9A` 12pt. Body: the set table (columns SET / PREVIOUS / KG / REPS / ✓, 11pt uppercase `#9A9A9A` headers). Footer: a full-width `+ Add Set` tonal row, 34pt, 8pt radius, `#2E2E2E` bg, `#2F80ED` 13pt/700."
+
+- "Render the Strong bottom tab bar: 66pt incl. home indicator, `rgba(26,26,26,0.94)` + blur, 0.5pt `#333333` top border. Tabs: Profile, History, Workout (center), Exercises, Settings. 22pt icons; active `#2F80ED` with a soft `rgba(47,128,237,0.18)` fill; inactive `#636363`; labels Inter 10pt/600 always shown. No tint pill."
+
+### Iteration Guide
+1. Canvas is flat near-black NEUTRAL grey `#1A1A1A` — NOT blue-tinted, NOT pure black
+2. Strong Blue `#2F80ED` is the ONLY accent — Finish, tabs, exercise titles, rest-timer fill, links
+3. Every number uses tabular figures — the set table must never reflow as digits change
+4. The `Previous` column is mandatory on every set — it is the product's core value
+5. Logged set rows fill green `#27AE60` @ 18% with a filled checkmark; rest timer auto-runs
+6. PR flag is amber `#F2C94C` and fires on record-break — a pulse + haptic, never confetti
+7. Exercise cards are FLAT and BORDERLESS — the `#242424` lift from canvas is the only depth
+8. The set table is intentionally dense so a full exercise fits on screen mid-set
+9. Exercise names are bold AND blue (heading + tap-to-replace affordance)
+10. Motion is functional and fast (120–300ms) — the app must feel instant