Working out legs 3 times per week?

[Willpower100]

Hey everyone, my current goal is to gain muscle mass and definition in my quadriceps. I'm 8 months out of knee surgery and am awaiting medical clearance from my doctor which is partly dependent on having enough muscle mass and definition on my left quadriceps. I'm 6 weeks away from seeking medical clearance and would like to know the best way to gain hypertrophy in my quadriceps. I started a routine this week of working out legs 3 times per week. Mondays is heavy leg day (barbell squat), Wednesday is light leg day with some dynamic work (DB rear foot elevated split squats), and Friday is sub-maximal leg day (front squats). Here is what my routine looks like, please feel free to give to comment on what I should add or drop, etc.

MONDAY – MAX EFFORT LOWER BODY

PRE-WARM – FOAM ROLLING
DYNAMIC STRETCHING
DYNAMIC MOBILITY
MUSCLE ACTIVATION
CNS ACTIVATION

MAX EFFORT LIFT – work up to a max set of 3-5
• Barbell Squats
UNILATERAL MOVEMENT – 3 sets of 12
• Barbell Reverse Lunges
HAMSTRING / POSTERIOR CHAIN MOVEMENT – 3 sets of 12
• RDL
CORE – 3 circuits of each exercise
• Partial Ab Wheel Rollout + Hanging Leg Raises + Back Bridge

WEDNESDAY – DYNAMIC EFFORT LOWER BODY

PRE-WARM UP – FOAM ROLLING
DYNAMIC STRETCHING
DYNAMIC MOBILITY
MUSCLE ACTIVATION
CNS ACTIVATION

JUMP TRAINING – 3 circuits of 3 jumps per exercise
• Single Leg Depth Jumps + Jump Squat

UNILATERAL EXERCISE (W/ ADDED ROM) – 4 sets of 8-10
• Goblet Rear Foot Elevated Split Squats

HIP EXTENSION EXERCISE – 3 sets of 8-12 reps
• Single Leg DB RDL

CORE – 3 circuits of the following:
• Flag + Hanging Leg Raises + Weighted Rollout + Plank + Bridge

FRIDAY – MAX EFFORT LOWER BODY

PRE-WARM – FOAM ROLLING
DYNAMIC STRETCHING
DYNAMIC MOBILITY
MUSCLE ACTIVATION
CNS ACTIVATION

MAX EFFORT LIFT – 5 sets of 5
• Front Squats

UNILATERAL MOVEMENT – 3 sets of 12
• Walking Lunges

HAMSTRING/POSTERIOR CHAIN MOVEMENT – 3 sets of 12
• Weighted Hyperextensions

CONDITIONING – 5 sets of 30 second sprints
• Hill Sprints

CORE – 3 circuits of the following:
• Weighted Rollout + Windshield Wipers + L-Sits

 

[ZiR RED]

I like it.

I would consider changing monday or friday to a repetition day, preferably friday (since you are conditioning that same day).

Also, I would not suggest jumping right into this, but instead working up your conditioning, both sets and frequency. For example, you can train day 1, 2 days off, day 2, 2 days off, day 3, 3 days off, etc. And in that time, start out with 3 x5 @ 8rm and then work your way up to 5x5 @ 5rm.

Br