Nearly every sport is played on the feet, so athletes must have strong and powerful legs. Yet, many work their upper bodies three days a week and devote only one day to leg training. This does not make sense.
Your upper body is important, but your legs generate the strength and power for virtually all sports skills. Even swinging and throwing get their power from the lower body. So you should at least train your upper and lower body equally.
To start building serious leg strength and power, perform the following two-day lower-body workout. Also, do these two upper-body workouts to complete your week.

Lower-Body Workout Guidelines

• Attempt to increase the weight used or reps performed each week.
• Write down what you did each workout to set a benchmark you can try to exceed.
• If you cannot get at least eight reps with proper form, decrease the weight; if you can hit 12 reps, increase it.
• Make sure to warm up before all workouts; check out this article on common warm-up mistakes.
• Each workout should last no longer than one hour, including the warm-up and eight to 10 minutes of core work.
• Recover for 48-72 hours between workouts.

Workout Schedule

• Monday: Upper
• Tuesday: Lower
• Wednesday: Off
• Thursday: Upper
• Friday: Lower
• Weekend: Off

Lower-Body Day 1

• Trap Bar or Conventional Deadlift: 5×5
• Leg Press: 4×6-10
• Single-Leg Squat: 3×8
• Russian Hamstring: 3×8
• Barbell Glute Bridge: 3×8
• Calf Raises: 4×12

Lower-Body Day 2

• Squat: 1×12, 8, 5, 3, 1-3
• Lunge Matrix (Reverse, Lateral & Forward): 3×4 each
• Step-Ups: 3×8-12
• Kettlebell Swings: 3×20
• Slide Curls: 3×12
• Lateral Band Walks or Hip Abduction Machine: 3×15