OYO Strength
There are three different options depending on what you have access to.
#1 Option: Weight Room
#2 Option: You have Dumbbells or Kettlebells at your home
These programs are based primarily on what the Oregon Strength Coach, James Radcliffe, uses for the Oregon Distance Runners. This is a balanced plan that includes the functional movements: push, pull, squat, hip hinge, carry & rotation.
These are all easy-to-learn lifts and can easily be Googled if you're not sure how to do these.
DUMBBELLS / KETTLEBELLS
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Goblet Squats 1x20
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Shoulder Press 1x20
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Single-Leg Deadlift 1x10 each side
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Bent-Over Rows 1x20
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KB Swings 1x20
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Waiter's Carry 1x20m each arm
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Russian Twist 20 reps
WEIGHT ROOM
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Goblet Squats (DB or KB) 1x20
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DB Bench Press 3x6-8 (heavy)
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Hex Bar Deadlift 3x6-8 (heavy)
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Bent-Over Rows 1x20
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KB Swings 1x20
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Farmers Carry 1x20m each arm (use 2 heavy DB's)
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Russian Twist 20 reps