How to Copy Someone Else's Workout (The Right Way)

Your gym buddy is getting jacked. Your friend just posted another PR on Instagram. That influencer's physique looks exactly like your goals. Naturally, you're thinking: "I want to do their workout!"

But here's the thing—blindly copying someone else's routine without understanding how to adapt it properly can waste months of progress, cause injuries, or leave you completely burned out.

The good news? When done right, copying proven workouts is one of the smartest ways to accelerate your results. You just need to know the rules.

Why Copying Workouts Actually Works

Before we dive into the how, let's talk about why copying workouts is a legitimate strategy:

Standing on the Shoulders of Giants

Why reinvent the wheel? If someone has already figured out what works for your body type and goals, borrowing their blueprint saves you years of trial and error.

Proven Track Records

When you see consistent results from a program, you're looking at real-world evidence. That's more valuable than any theoretical routine you might create.

Built-in Motivation

Training like your role model creates psychological buy-in. You're more likely to stick with a program when you can visualize the results.

Social Accountability

Following someone else's routine (especially a friend's) creates natural accountability. They become invested in your success too.

The 5 Golden Rules of Workout Copying

Rule #1: Match Experience Levels (Or Scale Appropriately)

The Problem: Trying to copy a 5-year lifter's routine when you've been training for 5 months.

The Solution: Understand where you are vs. where they are.

Beginner (0-1 year):

• Focus on compound movements only
• Lower frequency (3-4 days/week max)
• Simpler progression schemes
• More rest between sets

Intermediate (1-3 years):

• Can handle more volume and frequency
• Add accessory movements
• Use periodization concepts
• Handle more complex techniques

Advanced (3+ years):

• Can copy most routines with minor adjustments
• Understand your body's specific responses
• Know when to push and when to back off

Rule #2: Adjust for Your Goals

Just because their workout works doesn't mean it aligns with YOUR objectives.

If copying for strength:

• Focus on their heavy compound days
• Skip excessive accessory volume
• Prioritize progressive overload

If copying for muscle building:

• Emphasize higher rep ranges
• Include their full accessory work
• Focus on volume and time under tension

If copying for fat loss:

• Add cardio elements they might skip
• Reduce rest periods
• Consider circuit-style modifications

Rule #3: Consider Your Recovery Capacity

Your ability to recover isn't the same as theirs. Factors that affect recovery:

• Age (older = need more recovery)
• Sleep quality (poor sleep = less volume tolerance)
• Stress levels (high stress = reduce training stress)
• Nutrition (inadequate = lower work capacity)
• Training history (less experience = more recovery needed)

Recovery Modifications:

• Reduce training days from 6 to 4-5
• Add extra rest days between intense sessions
• Lower volume by 20-30% initially
• Increase progressively as you adapt

Rule #4: Understand the "Why" Behind Each Exercise

Don't just copy exercises—understand their purpose.

Questions to ask:

• Why is this exercise included?
• What muscle group/movement pattern does it target?
• How does it fit into the overall program structure?
• What would happen if I substituted something similar?

Example Analysis:

Original: Bulgarian Split Squats 3x12
Purpose: Unilateral leg strength, balance, glute activation
Your modification: Lunges 3x10 (if balance is an issue)

Rule #5: Start Conservative and Build Up

The 80% Rule: Start with 80% of their volume and intensity, then build up over 2-3 weeks.

Why this works:

• Prevents immediate burnout
• Allows form mastery
• Reduces injury risk
• Creates sustainable progression

Red Flags: When NOT to Copy a Workout

Don't Copy If:

• They're using PEDs and you're natural
• They have completely different body mechanics
• The routine requires equipment you don't have access to
• They're recovering from an injury (unless you have the same issue)
• Their goals are completely opposite to yours
• The routine seems unsustainable for your lifestyle

Warning Signs in Routines:

• Extremely high volume (20+ sets per muscle group)
• Training the same muscles every day
• No progression plan mentioned
• Overly complex for your experience level
• Requires 2+ hours per session consistently

The Smart Way to Modify Copied Workouts

Step 1: Document the Original

Write down exactly what they do:

• Exercises, sets, reps
• Rest periods
• Frequency
• Progression scheme
• Any special techniques

Step 2: Make Your Adjustments

Based on the golden rules above:

• Scale volume appropriately
• Substitute exercises you can't perform
• Adjust frequency for your recovery
• Simplify if needed

Step 3: Plan Your Progression

Don't just copy their current weights:

• Start with weights you can handle with perfect form
• Plan how you'll progress week to week
• Set realistic strength/size goals

Step 4: Track Everything

This is crucial for knowing if the copied routine is working:

• Log all workouts
• Monitor recovery between sessions
• Track strength and size changes
• Note energy levels and motivation

Platform-Specific Copying Strategies

Copying from Social Media:

Instagram/TikTok Workouts:

• Often show only highlights, not full routines
• May be performance-focused rather than results-focused
• Ask for the complete program details
• Be skeptical of "quick transformation" claims

Copying from Gym Friends:

Advantages:

• You can ask questions in real-time
• Similar equipment access
• Built-in accountability partner
• Can observe their actual form and intensity

Best practices:

• Train together initially to learn the routine
• Ask about their progression over time
• Understand their injury history
• Get their honest assessment of what works/doesn't work

Copying from Coaches/Trainers:

What to ask:

• How long have they been using this approach?
• What modifications do they make for different clients?
• How do they handle plateaus?
• What are the expected timelines for results?

Using Technology to Copy Workouts Properly

The Overload Fitness Advantage

The Overload Fitness app makes workout copying seamless and smart:

Copy with Context:

• See the complete workout, not just highlights
• View their progression over time
• Understand exercise substitutions they've made
• Access their full training history

Smart Modifications:

• Automatically adjust for your experience level
• Scale volume based on your recovery data
• Suggest exercise substitutions for your equipment
• Track your progress vs. the original

Social Learning:

• Ask questions directly through the platform
• See what modifications others have made
• Get real-time feedback from the original creator
• Build accountability with the community

Sample Workout Copying Process

Let's say you want to copy your friend's upper/lower split:

Original Routine (Friend - 3 years experience):

Upper Day:

• Bench Press: 4x6
• Bent-over Row: 4x8
• Overhead Press: 3x8
• Pull-ups: 3xAMRAP
• Dips: 3x12
• Barbell Curls: 3x12
• Tricep Extensions: 3x15

Lower Day:

• Squats: 4x6
• Romanian Deadlifts: 4x8
• Bulgarian Split Squats: 3x12 each leg
• Walking Lunges: 3x20 steps
• Calf Raises: 4x15
• Planks: 3x60 seconds

Your Modified Version (1 year experience):

Upper Day:

• Bench Press: 3x8 (reduced volume, higher reps)
• Bent-over Row: 3x8
• Overhead Press: 3x10 (higher reps for shoulder health)
• Lat Pulldowns: 3x10 (substitute for pull-ups)
• Push-ups: 3x12 (substitute for dips)
• Barbell Curls: 2x12 (reduced volume)
• Tricep Extensions: 2x12 (reduced volume)

Lower Day:

• Squats: 3x8 (reduced volume, higher reps)
• Romanian Deadlifts: 3x10
• Goblet Squats: 3x12 (substitute for Bulgarian split squats)
• Static Lunges: 2x12 each leg (easier than walking lunges)
• Calf Raises: 3x15
• Planks: 3x45 seconds

Your Progression Plan:

• Week 1-2: Master form with lighter weights
• Week 3-4: Add weight when you can complete all reps
• Week 5-6: Consider adding volume (extra set)
• Week 7-8: Evaluate and adjust based on results

Common Copying Mistakes to Avoid

Mistake #1: Copying Only the "Fun" Parts

Don't cherry-pick exercises. The routine works as a complete system.

Mistake #2: Ignoring Progression

Copying their current workout without understanding how they got there.

Mistake #3: Not Accounting for Lifestyle Differences

They might train at 6 AM with perfect sleep—you might be training after work with kids at home.

Mistake #4: Copying Temporary Programs

Make sure you're copying a routine they've used consistently, not a one-off workout.

Mistake #5: Never Making It Your Own

Eventually, you need to understand what works for YOUR body and goals.

When Your Copied Workout Stops Working

Every routine has an expiration date. Signs it's time to modify:

• Strength gains stall for 2+ weeks
• Motivation starts declining
• Recovery becomes an issue
• Injuries or pain develop
• Life circumstances change

Options when this happens:

1. Take a deload week with the same routine
2. Add variety within the same structure
3. Copy someone else's routine
4. Create your own based on what you've learned

The Ethics of Workout Copying

Give Credit Where Due

• Acknowledge the source of your routine
• Don't claim you created it
• Share your results with the original creator
• Help others understand modifications you made

Don't Sell Copied Routines

• It's fine to share with friends
• Don't monetize someone else's work
• Credit the original creator if posting online

Add Value Through Your Experience

• Document your modifications and results
• Share what worked/didn't work for you
• Help others adapt the routine for their needs

Building Your Copying Strategy

Phase 1: Learn (0-6 months)

Copy proven routines exactly (with appropriate modifications) to learn what works.

Phase 2: Adapt (6-18 months)

Start making intelligent modifications based on your responses and preferences.

Phase 3: Create (18+ months)

Use principles learned from copied routines to design your own programs.

Phase 4: Share (2+ years)

Begin sharing your successful routines with others, continuing the cycle.

Your Copying Checklist

Before copying any workout, run through this checklist:

Compatibility Check:

• [ ] Similar experience level (or appropriately scaled)
• [ ] Compatible goals
• [ ] Realistic time commitment
• [ ] Available equipment
• [ ] Sustainable intensity

Modification Plan:

• [ ] Volume adjustments made
• [ ] Exercise substitutions identified
• [ ] Progression plan created
• [ ] Recovery considerations addressed

Tracking Setup:

• [ ] Method to log workouts chosen
• [ ] Progress metrics defined
• [ ] Timeline for evaluation set
• [ ] Backup plan if routine doesn't work

The Future of Workout Copying

Social fitness is evolving rapidly. Apps like Overload Fitness are making it easier than ever to:

• Discover routines from people with similar goals
• Copy workouts with built-in modification suggestions
• Track your progress against the original
• Share your adaptations with the community
• Learn from collective experience

This collaborative approach to fitness programming is revolutionary. Instead of everyone starting from scratch, we can build on each other's successes.

Your Next Step

Ready to stop reinventing the wheel and start building on proven success?

1. Identify someone whose results you admire
2. Ask about their routine (or find it through their social fitness app)
3. Apply the modification principles from this guide
4. Track everything to measure your progress
5. Share your experience to help others

Remember: The best routine is the one you'll actually stick to. Sometimes that means borrowing someone else's blueprint and making it your own.

Download the Overload Fitness app to discover, copy, and modify workouts from real people getting real results. Stop guessing—start copying the right way.