The best way to repeat a workout you have done, or to take it as a reference for creating new workouts, is with the Clone a workout option. This option saves you from having to re-select all the exercises in the workout one by one. During the cloning process you can change some of the exercise parameters. Once the workout is cloned, you can continue to edit the exercises, add new exercises or delete existing exercises. The button to clone a workout is as follows:
Another way to use an existing workout as a reference for creating new workouts is to create a Template. Templates or predefined workouts are generated when planning a workout or during the cloning process of a workout by clicking on the “Create template” checkbox. The Templates you create will appear in the Templates section under the Workouts menu.