Influencer posts 3-5 day gym plan

Fitness creator Kandon Dortch circulated a workout-advice thread on X on May 22 that laid out a simple gym framework built around training three to five days a week. The post argued that genetics matter, soreness is not required for progress, and rest and consistency should take priority over chasing hard sessions. It also urged readers to pick activities they enjoy, use training partners when possible, and follow a structured routine rather than training on “vibes.” One line in the thread drew particular attention: Dortch said “deadlifts have poor ROI.” ### What did Kandon Dortch tell followers to do each week? Kandon Dortch’s thread said most people should aim for three to five gym days per week. The advice framed that range as a practical weekly target rather than a daily challenge, with the emphasis on repeatable training rather than maximal effort every session. The same post said routines should be structured, not improvised. Dortch paired that with basic training reminders, including warming up before lifting and focusing on consistency over short bursts of motivation. ### Which points in the thread were about recovery, not just lifting? Dortch wrote on May 22 that soreness is not a requirement for a “good” workout. The post also said recovery matters, telling readers to prioritize rest and avoid treating fatigue as proof of progress. The thread linked that idea to sustainability. Dortch said people should choose forms of exercise they can stick with, citing options such as walking targets or high-intensity interval training, and said training partners can help adherence. ### What did the post say about diet and body composition? One part of the thread said people cannot out-train a bad diet. Dortch also included calorie-deficit guidance aimed at overweight followers, tying body-fat loss to nutrition rather than gym volume alone. That advice sat alongside a broader warning against comparison. The thread said genetics matter and urged readers not to measure their results against other people’s progress. ### Why did “deadlifts have poor ROI” stand out? The phrase “deadlifts have poor ROI” became the line most likely to circulate from the thread. Dortch did not present it as a ban on the exercise, but as a judgment about time, fatigue and payoff relative to other options in a general-fitness program. The thread also suggested cable exercises for people with joint issues. Put together, those points presented a training approach that favored lower-friction, repeatable movements over lifts that can demand more recovery or technical focus. ### Was this a formal program or a social-media advice thread? The May 22 post was a social-media advice thread rather than a published training plan with sets, reps and progression blocks. Its format was closer to a checklist of gym rules: warm up, train three to five days, keep a routine, manage diet, recover properly and stay consistent. That format also helps explain why individual lines, especially the deadlift comment, traveled separately from the rest of the post. The wider thread bundled that remark with more conventional advice on recovery, adherence and nutrition. ### Where can readers find the original post? The original thread was posted on X under Kandon Dortch’s account and remained viewable there on May 23. Readers looking for the full context can review the complete post on the platform, including the guidance on weekly frequency, warm-ups, calorie deficits, cable work and recovery.