Manage Muscles:
- Add: Type a name in the input field and click "Add".
- Edit: Click the pencil icon (✏️), type the new name, press Enter or click away to save. Escape cancels.
- Delete: Click the cross icon (❌) and confirm.
- Reorder (Landscape): Drag the `☰` handle.
- Reorder (Portrait): Long-press a muscle item, drag, and release.
Track Soreness: Click the emoji (🔥/✅/➖/⚪) to cycle through states.
Log Workouts: Click the main area of a cell (landscape) or list item (portrait) - away from controls. A highlight indicates 'worked out'. Click again to toggle off.
Navigate Days (Portrait): Use the `<` and `>` buttons.
Data Options: Use the buttons at the bottom to reset weekly statuses, delete all muscles, or restore the default list.
Install App: Use the "Install App" button (if shown) or your browser's "Add to Home Screen" option.