Training by formula...

Precise formulas are reserved for chemists.
It is really in this arena that you can be told the exact amount of something.
.08 oz. of ingredient X will result in a postive reaction - .09 or .07 oz. of ingredient X and you get something different - the cold hard science of precision works in this case.

Training is not a series of precision formulas - it is a blend of art and science.

How many of Exercise X? (I get this question a LOT!)
Honest answer - I have NO IDEA.
Maybe 3 - maybe 15 - maybe Zero - there are way too many factors involved to be precise.
Medical history, injury history, exercise history, mental, emotional and nutritional factors and mobility and neurlogical factors all come into play - so how do I give you a precise recommendation if I don't know you and know those factors that I listed above?

What you get are guidelines - not precise formulas. All that matters are the results.
Train with the results in mind - not a precise formula.