Warm-up with light Clean and Press
Clean and Press x 1 + 5 (Clean once, Press 5 times)
Add weight each set until you cannot get 2 presses. Add 5 to 10 lbs. and proceed to next exercise.
Power Clean and Power Jerk x 2 + 2
Add weight each set until you cannot get 2 jerks. Add 5 to 10 lbs. and proceed to next exercise.
Clean grip Hi-Pulls x 2
Add weight each set until you cannot get 2 reps. Add 5 to 10 lbs. and proceed to next exercise.
Deadlift x 2
Add weight each set until you cannot get 2 reps.
So there are a few programs to use with your bar and weights.
If you want to get all fancy, here are a couple other things you can get for pretty cheap.
Get one of those doorway pullup bars. I got one at Ross for under $20. This looks good. Put it in a doorway you pass through often. Every time you go through that door, bust out a couple pullups. Some of these bars can be placed on the ground for pushups and dips and put at the bottom of a doorway for situps. You could do pullups, pushups, dips, squats and situps as a standalone workout or as a metcon at the end of your main workout.
You can also get a decent kettlebell for really cheap from Wal-mart. A 30lb to 45lb kettlebell will run you $40 to $55 with free site to store shipping. I suggest and prefer competition kettlebells but this is the best deal on kettlebells you will find anywhere. And when it comes down to it, weight is weight. Read this for kettlebell training ideas. If you wanted, you could do well with kettlebell training only. Swings, presses, snatches and cleans. Start with a 30 pounder and work your way up to about a 70 pounder. Once you master the 70lbs., buy another 30lbs. and start working double kettlebell movements.
That is the bare bones list. Of course there are other things you could get. It would be great if you had a squat rack but you don’t really need one. They are pretty expensive and take up a lot of space. You can get a tractor tire for free at a tire shop. It costs money to dispose of them so they will be happy to give it to you. Be sure to tell them you are aware of this if they do try to sell it to you. You could make parallette bars for cheap, too. Actually, you can make or find all kinds of strength training implements really cheap. But the point of this post is to create the simplest, cheapest and most effective garage gym possible. And this is simply a bar and weights.
So that’s it. Find a bar and some weights. Throw in a pullup bar and a kettlebell if you wish. Add whatever else space and money will permit if you are so inclined.
Lift hard, eat beef, plunder villages.