Hey man, I have had my share of torn quads and hamstrings and they suck. Anyway, I played college baseball and everyone on my team would make fun of my freakishly big muscular legs. All I can say is find a program that fits you and works for you. Depending on how familiar you are with weight lifting legs usually need to be worked hard to make grow and get stronger but also need to get rest for them to grow or gain strength. I usually lifted with my legs 2 days a weeks and I would constantly be switching my leg routine every now and then to keep my legs guessing. When ever you are coming back from and injury like a torn leg muscle you have to slowly work yourself back into lifting with your legs so you don't tear it or injure it again. If I were you I would start off with lighter weight something you can do about 15 reps and do that for about 3-4 weeks and just build some endurance and some strength. Then I would slowly work into lifting heavier weights and really building your leg strength. Honestly, take your time after tearing your leg muscle. Even though it may feel fine it is still weak and any significant stress could reinjure it. Here is a sample of my leg routine:
4 sets of squats: 10,8,6,4 (increase weight with each set)
4 sets of leg curls: 10,10,10,10
3 sets of one legged leg press: 8,8,8
3 sets of lunges: 10,10,10
4 sets of calf raises on leg press:25,25,25,25
Like I said my leg routine may change every day but this is something that I might do for a leg workout. I also like doing a day of plyometrics during the week that consists of box jumps, sprints, and etc...... I had to work my legs hard and it drastically paid off as not only did I have extremely powerful legs but I could run a 4.45 40YD. dash.
