Leg workouts are one of my favorite workouts to do, but working your legs hard twice a week might be overload if your fitness level isn't high enough, but i've got a special treat for you. Still work your legs hard with squats, leg press, deadlifts, hamstring curls, ext... during the week and follow it up with the Saturday Plyo series below. This will generate great blood flow to your legs allow your body to pump vitamins and minerals to your legs which will help them grow. As well, the increased short bursts of energy will increase your heart help you burn fat quickly.
10mins Warm Up Step mill
Do each in sequence for 30 seconds
Bench Straddle Jumps
Bench Lateral Jump and Lunge
Alternating Lunge Jumps
Alternating Body weight bench step ups
This will take you about 35 Minutes to complete and you'll be completely drained if you pushed yourself each set.