I work my chest and abs on day one.
Day 2 I work my arms in the morning and my shoulders and legs in the arvo.
Day 3 I rest.
Day 4 the same as day one.
Day 5 same as day 2.
Day 6 and 7 are rest days.
(I jog every morning at 5am.....)
Im only working each muscle group twice a week and rest time is enough to allow muscles to repair.
Its not the work out that builds the muscle, its the rest period. The work out is to cause damage to the muscles such as micro tears, hence the soreness. When you allow enough time to recover, your muscles will grow more and you will be able to put in a bigger effort next time.
If you are still sore, take a week off every now and then and you will find you come back with a vengeance, lifting more than you did.
Whey protein both pre and post work out helps too. Supplementing protein is considered necessary in case your body decides to take what it needs from other muscles you don't use as much.