HELP with lifting program

[vigilante]

Hey. I need some advice on a lifting program--heres my situation----have a inexpensive home gym which consists of a bench,barbell,2 dumbs,and tons of adjustable weight.Also have a system for holding barb,so can do effecient biggies such as squats,lunges,bpress,milt.press,etc.... Know all about diet/and such,but only somewhat knowledgeable on weight lifting. (also have a treadmill,bbag,and plenty of outdoors)

My goal isnt to get huge.Dont wanna inflate and deflate like a balloon. My goal is endurance for the most part,and am very pleased with slow SOLID gains.Pretty tight on diet,do lots of jogging (for me respiration over powers the loss of pot.muscle it has)

I want a plan where I can lift everyday-I cant have a rest day-but I dont want to over do it--(48-72hrs rest per part is fine) Can someone help me out on this my problem is if I train chest one day and the next day my arms are semi used from chest,or train legs with squats (or back) then the other part is wore out some also. I tend to use exercises that use alotta muscles,so its difficult to isolate them like I want to.

 

[vigilante]

Please any help-to put it in simple terms I want to lift everday,being able to have adeqate rest per group (48 hrs) with no off day. Dont want a rest day,prefer not to stretch muscle groups thin because its simply impossible to train and be so specific on muscles (bench press for example hits several,as do most other exercises with the exception of a few) I NEED HELP ON THIS