Until recently, I was doing a full-body workout routine and it was doing really well until I stopped noticing a lot of progress and my muscle just weren't getting sore anymore.

I upped the routine to four days a week, doing two muscles groups each day and I always get sore and have noticed some progression again.

The problem is, doing four days a week just isn't very convenient. I mostly go to the gym early in the morning, however, that means that I lose the time to be able to stretch and do some bodyweight ab training.

I want to know if there is a way to do a full-body workout three days a week whilst still having my muscles break down. Is it just increasing weights?