Lifting + Road training

I know this has been most likely been asked hundreds of times already, but im wondering if anyone has any 3day split lifting routines for 100 mile training, I just finished my last hundred miler and I feel like I could benefit alot from lifting

Also I just started college so where I'm at there's very little trails or elevation gain, is there a specific way ultra runner train when in flat areas, i want to train for a sub 24 100mile 18,000ft vert