Here's an example of how to construct a routine going from doing chest once a week to doing it twice and three times a week...

- Take what you do for chest day (12 total sets). Now, DIVIDE what you do in one session in half, now totaling two workouts of 5-6 total sets apiece.

- So if you choose an upper/lower split, you'll now do:

Upper One:

- Bench Press: 3 sets of 5-8 (whatever)
- Incline DB: 2 sets of 8-12 (whatever)
--Standing military
--Barbell rows
ect.....

Upper Two:

- Incline Press: 3 sets of 5-8
- Weighted Dips: 2 sets of 10-12
-- Seated DB Press
-- Weighted Pullups
ect.....

* Basically, what you're doing is dividing the usual overall volume of one "chest" day and spreading it over two seperate days, thus increasing your growth cycles from 52 per year (one chest day a week) to 104 per year (two chest workouts).

* Additionally, your OVERALL VOLUME in a single week is the EXACT SAME as if you did your 10-12 sets of chest in one day. Now your doing 10 total sets in a week, 5 sets twice a week...

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If you wanted to do 3 full body workouts, divide it further:

Day One:

- Chest Press: 3 sets of whatever
-- rest of body (but always start off with legs!)

Day Three:

- Chest Press: 3 sets of whatever
-- rest of body (but always start off with legs!)

Day Five:

- Chest Press: 3 sets of whatever
-- rest of body (but always start off with legs!)

* In this model again, the OVERALL VOLUME is the exact same. Instead of doing it all in a single day, you've spreadloaded your workouts. Now instead of 104 growth cycles as an upper/lower, you now have 156. You could either do the same chest exercise per workout, or pick different ones each day (flat - day 1, incline - day 3, decline - day 5)

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