This is a high-intensity strength & hypertrophy program that utilizes slow eccentrics and isometrics.
This is an excellent program to increase muscle mass and overall strength while supporting joint stability. It can be modified to use minimal equipment or a full gym. You can also run this program while training another sport or physical activity. (But please email me the specifics of your other training, so I can make any necessary adjustments.) 
Days do not run in a calendar week, take rest days when you need them.
Get ready to grit your teeth and grow some muscle!