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You're gonna get a different answer from everyone but I'll give you my two cents.
You can lift every day, However you cannot lift the same muscle group everyday. If you are really getting a good lift in you should wait 6 days before you lift that muscle group again unless you are taking a supplement then you can lift again after 4 days.
Here's my program. I'm trying to gain lean muscle and stay fast. I run a mile in 4:52 but I can only bench 135 10-8-6 times. I'm about 170lbs.
It's a mile from my apartement to the gym so i usually run or ride my bike there.
Monday- 4 or 5 chest execrises, 3 forearm exercises, 3 abs exercise (around 3 sets of 10 for everything)
Tuesday - 4 Shoulders exercises, 3 back exercises, 3 abs exercise (around 3 sets of 10 for everything)
Wednesday - 6 or 7 legs exercises, 3 abs exercise (around 3 sets of 10 for everything)
Thursday - 3 biceps exercises, 3 triceps exercises, 3 abs exercise (around 3 sets of 10 for everything)
Friday - 20 mile bike ride (on a fixed gear bike which only has one gear and no free wheel so you have to pedal the whole time no coasting)
Saturday - 5 mile run (at about a 6:15 pace)
Sunday - Off