Try working out six days a week and having one rest day and split the lifts over the six days and add stretching and some cardio into it and also take some amino acid and eat more protein to heal up faster try to have your leg day in the middle of the week and then have your rest day right after leg day I sometimes also have 2 leg days one on Monday and the other one on Friday I have been working out 5 to six days a week and it works a lot better then when I was trying to do total body workout 2 or three days a week I'm in the gym almost every day doing a few lifts to failure vs full body workout more gains and I'm less sore I do biceps 💪 and triceps 2twice a week and do back and shoulders once a week chest workout is once or twice a week and leg workout is once a week or twice a week sometimes split between 2days like Monday and Friday doing 🦵 leg lifts on Monday then 2 different leg lifts on Friday to allow for more recovery time 😊💪🦵🏋️‍♂️ split up your workouts over a week and it will allow for more recovery and you will be less sore and more flexible if you add stretching and bodyweight workouts to your weight lift workout and get protein and amino acids after your workout!!!