There are many such systems; it's hard for me off hand to think of a serious system of spiritual training that doesn't include at least some basic instruction along these lines, and many systems include a great deal of teaching along these lines. Anon's recommendation of The Problem of Purity is worth following up on; another may be found in The Rosicrucian Manual by George Winslow Plummer, open here to the relevant pages:

https://archive.org/details/rosicrucianmanua00plum/page/44/mode/2up

Asian spiritual systems have a huge amount of lore on this subject, if that interests you.