Using 3 whole-body workouts each emphasizing is the cornerstone of my “Omni-Contraction Training System”. A course sold on my personal website.
Essentially each of the three whole-body workouts focus on one contraction type. It doesn’t mean that you only do that part of the repetition, but you emphasize the eccentric, isometric or concentric component.
For example, Day 1 is the eccentric-focus day and can either use a slow eccentric tempo (4 up to 10 seconds) and a normal concentric or an eccentric overload (using weight releasers or something like the 2/1 technique).
Day 2 is an isometric-focus day in which we either use stato-dynamic sets (holds performed during the set, either at the beginning of the set, at the end of the set or as part of each repetition). Pure isometric methods like loaded stretching, overcoming isometrics, yielding isometrics and functional isometrics can also be used.
Day 3 is a concentric focus day which either uses a “normal” lifting style or pure concentrics (lifting from pins). It can also use heavy partials from pins.
These three days use mostly, if not exclusively “big lifts” to cover the whole body. Normally a squat, a press, a pull and a hinge (sometimes a unilateral lower body exercise too).
The fourth workout is the Gap workout and uses 4-8 “small exercises” to target individual muscles, normally either emphasizing muscles that do not get optimal stimulation from the big basics or exercises for muscles you want to develop more.