Legs Day

Legs day sucks. There, now you've seen me say that upfront. Now let me tell you what doesn't suck -- AWESOME LEGS.

How do you build your legs? Squats. Squats with good form so you don't ruin your back or legs. If you can't do perfect form on squats, rack it up and lighten up. 12 reps of 135 is way better than 6 shitty reps at 225.

Do you want to make your legs wobble in less than a 45 minute workout? Do this:

Squats: 7 sets. Start SUPER light. I mean like 100 pounds and do 12 reps. Work your way up to your 8 rep max each set. By your 6th set you should be on your heaviest. Take a rest before your 7th set. On your 7th set, do as many as your body will let you, and then do one more.  I want you to be 30 seconds from needing to pass out.

Leg Extensions: 7 sets of 15 - 30 second rest between sets.

THAT. IS. IT.

As you get more advanced you will need to do more exercises, but if you push it super hard then you shouldn't really need much more than that. It is a Dorian Yates style workout (google him).