<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"><channel><title>Zakedon Blog</title><description>Training guides and exercise science explained.</description><link>https://zakedon.ru/</link><item><title>Full-Body Workout at Home Without Equipment: The Complete Guide</title><link>https://zakedon.ru/blog/full-body-workout-at-home-no-equipment/</link><guid isPermaLink="true">https://zakedon.ru/blog/full-body-workout-at-home-no-equipment/</guid><description>Full-body workout at home with no equipment: push-up and pull-up progressions, dips, walking lunges, burpees, and a complete sample routine for beginners</description><pubDate>Fri, 28 Aug 2026 00:00:00 GMT</pubDate></item><item><title>How Many Sets and Reps Should You Do?</title><link>https://zakedon.ru/blog/how-many-sets-and-reps/</link><guid isPermaLink="true">https://zakedon.ru/blog/how-many-sets-and-reps/</guid><description>How many sets and reps should you do? A practical guide with rep range tables for strength, muscle growth, and endurance, plus rest times and progression</description><pubDate>Fri, 28 Aug 2026 00:00:00 GMT</pubDate></item><item><title>How to Build Your First Workout Plan (Step by Step)</title><link>https://zakedon.ru/blog/how-to-build-your-first-workout-plan/</link><guid isPermaLink="true">https://zakedon.ru/blog/how-to-build-your-first-workout-plan/</guid><description>How to build your first workout plan step by step: define your goal, pick a split, choose compounds first, set sets and reps, and plan progression</description><pubDate>Fri, 28 Aug 2026 00:00:00 GMT</pubDate></item></channel></rss>