First, wow best wishes to you in Afghanistan.
If you already like circuit training Christian Thibideau's Star Complex is pretty solid program and has tons of volume. If you go under Articles -> Featured Authors -> Christian Thibideau you'll see his article there and it outlines everything to the "T" for you.
Another popular method is 5/3/1 by Jim Wendler and is a very inexpensive eBook that you can buy on EliteFTS.Com. Not sure what kind of supplementation and nutrition you have available to you over there but I find this program to be more forgiving on a low-cal diet without tons of supplements for recovery.