Intermediate Leg Routine (men)

The leg is a big muscle group and needs a lot of time for recovery. The hamstring however recovers quicker, which allows you to work on it more than once a week. 8-12 reps brings excellent results, depending on the nature of fibers prevailing in your leg muscles and your endurance levels.
The majority of beginners think about leg workouts as a kind of necessity; only few of them enjoys it, especially in comparison with training of  muscles such as; chest, abs, arms, and back. Legs are such muscles which growths very easy because of great size and strength.

Routine
Hack Squats  3-4sets 8-12reps
Leg Extensions 3-4 sets 8-12 reps
Stiff Leg Dead lifts 3-4 sets 8-12 reps
Leg Curls 3-4sets 8-12 reps
Calves on leg press Machine 4 sets 8-12 reps


Note: Perform a 20 min warm-up with cardio (treadmill 10 min walk, 10 min run)