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Here is a two-day per week lifting program. If you work hard on this for 6-12 months, you will be stronger than 95% of the people who spout silly things on this forum (the other 5% have already done something similar to this). Notation is sets x reps (3x5 is 3 sets of 5 reps).

A:
Power clean 5x2
Squat 3x5
Bench 3x5
Chin 3x10-15

B:
Power clean 5x2
Squat 3x5 (or front squat 5x3)
Press 3x5
Deadlift 1x5


Program notes:
* You do this. That's it. I'd recommend another day or two of agility work, complexes, and sprints/prowler work, but that's another topic.
* You add a bit of weight to powercleans each week (not every day). It should feel a little lighter on B day. This is practice day.
* You can back squat both days if you want (that's what I recommend starting out). If you feel tweaked, if deadlifting is hard after squatting, or if you just want to front squat, then you can alternate.
* If you can do 3x15 dead hang chins, then you need to add weight to keep the reps between 10 and 15.
* If you have extra time at the end, do farmers walks. Great ROI.
* All work sets sets are "sets across" (same weight for each set). Do 3-4 warmup sets (always start with the empty bar) to get there.
* Add ten pounds per week to squat, five pounds per week to your presses, and 5 or fewer pounds per week to power clean.
* Once the weights feel heavy the gains slow, work for 3 weeks and deload for 1 week.
E.g. for squats:
week 1 405x5x3
week 2 415x5x3
week 3 425x5x3
week 4 225x5x3 (or go play soccer)
week 5 435x5x3 (or 425x5x3 if you need to)
etc.
***When you record your workouts, it is weight x reps x sets. I'm not sure why this is, but it is.