Send

1. Open the exercise, routine, meal plan, meal or ingredient and tap Share.
2. Search the friend list by name, pick one or more friends, add a note if you like, and send. Everything inside comes along (a routine brings its exercises, a plan its meals).

Receive

1. Friends → Shared. Open the item to preview it.
2. Things you already have are matched by name; you choose to keep yours or theirs.
3. For exercises, choose your starting set; the shared exercise settings for sets, rest, next-set effort and progression come along. Strength exercises start adaptive with a goal of 1.2× the estimated 1RM from your starting set. Then add it to your account.

Done with something, or don't want it? Tap ✕ beside it in Shared to take it off your list (Undo puts it back). It stays in your chat, so you can still open and add it from there.

It's a copy: later changes on either side don't affect the other. Logged history is never shared.