for legs, when I grew the most, I did the following bitch:
leg day:
squats - 4 sets 12/10/8/6
sl dl - 4 sets 12/10/8/6
hack squats - 4 sets 12/10/8/6
deadlifts - 4 sets 12/10/8/6
calves
sometimes db lunges if I didn't feel like puking at that point
cardio day (I only do one day of real cardio if that):
20-40 mins on a cardio machine
stair sprints hold light dumbells (under 5lbs) - as many as I could do
everyone responds differently - but that was enough to make me want to pass out and my legs respond well to most anything - I blame 8 years as a track guy...
almost done with my donuts... bought some udo's choice too, but that isn't for today.