You'll notice several checkboxes around the training schedule. Click any of these depending on what you're looking to copy, cut, paste, delete.
In the example above we've selected day 3 and 4. In the bottom we've pressed copy.
We've then hovered over another day. We've given you two options regards pasting:
Paste
Paste keeping the structure
The 'paste' option will paste all the copied/cut parts into the same day, and keeping the structure will remember the day order you copied/cut them from and paste them keeping that logic.
PASTE
PASTE KEEPING STRUCTURE
FITR