Beginner strength training for vertical

12 weeks long

week 1-4
day 1
power clean 3x4 (50% 1RM)
squats 4x6 (80% 1RM)
bulgarian split squat 3x6
deadlift 5x5 (75-80% 1RM)
weighted crunches 3x15

day 2
bench press 5x5 (75%)
dumbbell bench press 3x12
dumbbell pullovers 3x12
high pulls 3x8
triceps pulldowns 4x8

day 3
power snatch 3x4
deadlift 5x5 (75%)
barbell lunges 3x8
hamstring curls 4x8
weighted crunches 3x15

day 4
seated rows 3x8 (80%)
dumbbell rows 3x8
dumbbell shoulder press 3x8
front raises 3x8
lateral raises 3x8

week 5-8
day 1
power clean 3x4 (60% 1RM)
squats 4x6 (85% 1RM)
romanian deadlift 4x6 (80% 1RM)
glute-ham raises 3x8
weighted crunches 3x20

day 2
millitary press 3x8 (70% 1RM)
bench press 4x6 (80% 1 RM)
dumbbell bench press 3x8
barbell shrugs 3x8 (80% 1RM - full ROM)
lying triceps extension

day 3
clean&jerk 4x6 (60% 1RM)
deadlift 3x6 (70% 1RM)
bulgarian split squat 3x8
box squat 4x6 (80% 1RM)
weighted crunches 3x20

day 4
bent-over barbell rows 3x8 (70% 1RM)
seated rows 3x8
barbell shrugs 3x8 (75% 1RM - full ROM)
shoulder press 3x8
lateral raises 3x8

week 9-12
day 1
power clean 3x4 (50% 1RM)
squats 6x4 (50% 1RM)
split squats 4x4
weighted crunches 3x20

day 2
bench press 5x5 (50% 1RM)
millitary press 3x6 (50% 1RM)
barbell shrugs 3x8 (60% 1RM - full ROM)
triceps extension 3x6

day 3
power jerk 4x4
squat 3x5 (50% 1RM)
jump squat (40% 1RM)
weighted crunches 3x20

day 4
seated rows 4x6 (60% 1RM)
dumbbell rows 3x8
high pulls 3x8 (60% 1RM)