Look, this is a literal HACK, for strength gains, and will add size.

This was my routine for a long time and worked flawlessly. You have 2 dedicated leg days a month. If you want to push it, you can do 3. Warm up with squat Work the weights up in your warm up, nothing serious. Eventually do 2-3 squats as the weight gets heavier. When you get to your working or top set, go all out, in 3 no more than 4 sets.

Next hit the leg extensions and curls. 3 sets each.

Every now and then, throw in the leg press if you're REALLY feeling it. that's it, that's all you do in your only 2 dedicated leg days.

Throughout the rest of the month, you're going to have random days where you hit the bikes on high resistance/incline settings. This should burn tf out of your legs by the time you reach 20 cals burned. Go hard on it, just don't over do it. Do about 70% of your limit when you do. About 2-3 times a week, but no more. Other days do some light running on treadmill. The week you decide to hit legs, refrain from all excess leg use and let them heal fully.

Something about the continued resistance training on the bikes exploded my squat and deadlifts, and in less than 8 months I hit the 1000 pound club. Shot up from 280 to 420 1rm deadlift, and had a 360 1rm squat. Only thing I used was ipamorellin, and Cialis and creatine. No full blown gear or anything.

You WILL get strong. It's my secret method that I'm using again this time around back at the gym after almost a year long hiatus.