Skip to content

Free Printable 75 Hard Challenge Templates [PDF] Rules, Checklist

    Looking to take your fitness, mental toughness and self-discipline to the next level? The 75 Hard Challenge may be just the extreme challenge you need. This rigorous 75-day plan developed by author Andy Frisella pushes participants to complete specific daily tasks that test both physical and mental grit. In just over two months, it aims to help people build hardcore habits, push past excuses and achieve breakthroughs.

    This article will provide an inside look at the 75 Hard Challenge, how it works, what’s involved day-to-day and how to maximize your success. To help you implement the challenge properly, a downloadable 75 Hard Challenge PDF and Word doc are included that lay out the full rules and track your progress. If you’re ready to step outside your comfort zone and unlock your full potential, the 75 Hard Challenge delivers the high-intensity experience you crave. Discover how this intense 75-day journey could profoundly and permanently impact your life.

    What Is The 75 Hard Challenge?

    75 Hard Challenge
    75 Hard Challenge

    The 75 Hard Challenge is an extreme fitness and mental toughness challenge created by author Andy Frisella that lasts 75 days. Participants must complete two 45-minute workouts per day, follow a diet, drink 4 liters of water daily, read 10 pages of a nonfiction book, take progress pictures, and stick to the plan every single day for 75 days straight.

    There are specific rules such as working out twice a day cannot be done back-to-back and diets must exclude alcohol. The challenge pushes people to build hardcore habits, become mentally strong, get past excuses, and achieve breakthroughs. It is an intense self-discipline challenge that promises incredible transformations if completed successfully over the 75 days.

    75 Hard Challenge Templates

    The 75 Hard Challenge is an intense productivity program outlined in a motivational pdf. This mental toughness challenge requires following specific rules for 75 days straight. The pdf details the five pillars that make up the challenge.

    First, users must stick to a diet avoiding alcohol, cheat meals and sugar. Second is completing two 45 minute workouts daily. One workout must be outdoors. Third, drink a gallon of water each day. Fourth, read 10 pages minimum of a nonfiction book. Fifth, take progress photos at the start, middle and end.

    Committing to the 75 Hard Challenge pdf pushes participants to build grit and self-discipline. Adhering to the program for over two months builds confidence and new habits. The pdf provides inspiration for accepting the challenge. Completing the 75 days proves one’s mental fortitude. The pdf delivers an extreme experience designed to unlock personal growth.

    Benefits of 75 Hard Challenge

    The 75 Hard Challenge is an extreme 2 1⁄2 month test of fitness, mental grit and self-discipline. Participants commit to strict daily tasks like two workouts and reading nonfiction. While undoubtedly demanding, fully completing the 75 Hard Challenge delivers life-changing benefits for those willing to push themselves to the limit.

    In this part, we’ll explore the diverse positives that attract people to attempt this intense 75-day experience. Discover how the challenge can profoundly impact your physical stamina, mental toughness, self-confidence and more when you commit to go all in. Here are some of the transformative benefits we’ll cover that the 75 Hard Challenge offers:

    Physical Benefits

    1. Improved Physical Fitness: With two 45-minute workouts per day, you’re likely to see significant improvements in cardiovascular health, muscle tone, and overall fitness levels.
    2. Weight Loss: Following a diet with no cheat meals and exercising regularly will likely result in weight loss for most people.
    3. Increased Energy Levels: Regular physical activity and a healthier diet can boost your energy levels.
    4. Better Sleep: Exercise and a balanced diet can improve the quality of your sleep.

    Psychological Benefits

    1. Mental Toughness: The challenge demands a high level of commitment and discipline, which can improve your mental resilience.
    2. Increased Self-discipline: Sticking to a strict routine for 75 days can enhance your ability to control impulses and focus on long-term goals.
    3. Self-Confidence: Successfully completing such a demanding challenge can provide a significant confidence boost.
    4. Stress Reduction: Regular exercise is known to reduce stress and improve mental well-being.

    Cognitive Benefits

    1. Enhanced Focus: Rigorous physical and mental activities require high levels of concentration, which can translate into improved focus in other areas of life.
    2. Problem-solving Skills: Adhering to a strict routine while managing other life responsibilities can enhance your problem-solving abilities.
    3. Learning: Reading 10 pages of a non-fiction, self-help book daily adds up to a substantial amount of reading over the course of the challenge, expanding your knowledge and potentially improving cognitive function.

    Social Benefits

    1. Accountability: The challenge often encourages sharing your progress, which could build a support network and keep you accountable.
    2. Inspiring Others: Your dedication might inspire others to undertake their own self-improvement journeys.

    Potential Cons

    1. Overtraining: Exercising intensely for 75 days without adequate rest could result in overtraining and increase the risk of injury.
    2. Diet: The diet component lacks specific guidance, so individuals could choose an unhealthy or unbalanced diet.
    3. Not Sustainable: The rigorous nature of the challenge may not be sustainable in the long term.
    4. Exclusionary: The challenge may not be suitable for people with certain medical conditions or lifestyle constraints.

    75 Hard Challenge Rules

    The 75 Hard Challenge is known for its strict set of rules that participants must adhere to for a full 75 days. Below are the rules, detailed to provide a deeper understanding of each component.

    Rule 1: Two 45-Minute Workouts Per Day

    The first rule requires participants to complete two 45-minute workouts each day. One of these workouts must be outdoors, irrespective of weather conditions. This rule serves multiple purposes. Firstly, it ensures that you are physically active for an extended period each day, helping with overall physical fitness and weight loss. Secondly, requiring one workout to be outdoors promotes a connection with nature, encouraging you to step outside your comfort zone and push through mental and physical barriers. The outdoor workout also adds an element of unpredictability, as you have to adapt to different weather conditions, from rain and cold to heat and wind. This aspect alone is a test of mental fortitude and adaptability.

    Rule 2: Stick to a Diet

    Participants must choose a diet and adhere to it strictly, with absolutely no cheat meals or alcohol for the entire 75 days. Note that the program doesn’t specify which diet to follow—this choice is left to the individual. This rule encourages dietary discipline and helps you become more conscious of what you consume. It could also serve as an opportunity to identify food sensitivities or discover what type of nutrition works best for your body. However, because the challenge does not offer dietary guidelines, it’s essential to consult a healthcare provider or nutritionist to ensure that you’re following a balanced and nutritious diet. Failure to do so could result in nutrient deficiencies or other health issues.

    Rule 3: Drink a Gallon of Water Each Day

    The challenge requires you to drink a gallon of water daily. Hydration is vital for multiple bodily functions, including metabolism, detoxification, and cellular function. Drinking enough water can improve your energy levels, skin health, and even cognitive function. However, it’s worth noting that while hydration is essential, excessive water consumption can be harmful in some cases, leading to water intoxication or hyponatremia, a condition where your blood’s sodium levels become dangerously low. As always, it’s advisable to consult with a healthcare provider before dramatically altering your water intake.

    Rule 4: Read 10 Pages of a Non-Fiction Self-Help Book

    Each day, participants must read 10 pages of a non-fiction self-help book. Audiobooks and e-books do not count; it has to be a physical book. This rule aims to promote continuous learning and self-improvement. Reading self-help books can provide new perspectives and strategies for personal growth, from time management and goal-setting to improving mental health. Given the pace of reading 10 pages each day, the participant is encouraged to take time to absorb, reflect on, and apply the book’s lessons, thereby fostering a deeper level of understanding and application.

    Rule 5: Take a Progress Picture Every Day

    The final rule requires you to take a daily progress picture. While this may seem like a simple or even superficial task, it serves several purposes. For one, it’s a form of accountability. Knowing you have to take a picture each day can motivate you to stick with the other elements of the challenge. Second, photos offer a way to track physical changes that might not be noticeable day-to-day but become evident over time. This visual representation of your dedication can be incredibly motivating and serves as a lasting record of your journey through the challenge.

    Is 75 Hard Worth Doing?

    The question of whether the 75 Hard Challenge is “worth doing” can vary greatly from person to person, depending on individual goals, lifestyle, and health considerations. Many people have reported transformative experiences upon completing the challenge, citing improved physical fitness, mental toughness, and self-discipline. The rigor of the program can certainly act as a catalyst for change, pushing you out of your comfort zone and into new habits that might have seemed daunting or unachievable before. If you’re looking for a structured, challenging program that integrates multiple aspects of wellness—from physical fitness to mental growth—the 75 Hard Challenge could offer a comprehensive framework.

    However, the program is not without its drawbacks and should not be approached lightly. The intensity and time commitment required can be overwhelming and potentially unsustainable for many people, particularly those with existing obligations like work, school, or family. Additionally, the strict rules leave no room for deviations, meaning a single lapse results in starting over—a facet that could become demoralizing. The program also lacks specific nutritional guidelines, making it essential for participants to consult healthcare providers for personalized diet plans to avoid potential nutrient deficiencies or other health issues. Plus, the exercise regimen could be too rigorous for some, increasing the risk of overtraining or injury.

    Moreover, the program’s focus on “mental toughness” can be a double-edged sword. While discipline and resilience are valuable traits, the challenge’s zero-tolerance policy for slip-ups may not be the best approach for everyone and can potentially reinforce negative self-talk or contribute to an unhealthy relationship with exercise and food. It’s essential to balance mental toughness with self-compassion, acknowledging that setbacks are a normal part of any growth journey.

    In summary, whether the 75 Hard Challenge is worth doing depends on your individual circumstances, mindset, and health. It can offer a disciplined framework for those looking to make significant changes in various aspects of their life, but it’s not a one-size-fits-all solution and carries potential risks. Due diligence, consultation with healthcare providers, and a healthy dose of self-awareness are crucial before diving into this intense 75-day journey.

    Common Pitfalls and How to Avoid Them

    The 75 Hard Challenge is a rigorous program that requires unwavering dedication and commitment. While the potential benefits are numerous, there are also several common pitfalls that participants might encounter. Here’s a breakdown of these pitfalls and how to avoid them:


    Common Pitfall:

    One of the most significant risks of participating in the 75 Hard Challenge is the potential for injuries due to the intensity and frequency of workouts. Doing two 45-minute workouts every day for 75 days can take a toll on your body, particularly if you’re not used to such a high level of physical activity.

    How to Avoid:

    1. Consult a Healthcare Provider: Before starting any intensive physical fitness program, it’s crucial to consult a healthcare provider for a full check-up and personalized advice.
    2. Warm-Up and Cool-Down: Always include a warm-up before and a cool-down after your workouts to prepare your muscles and reduce the risk of injury.
    3. Listen to Your Body: Pay attention to signs of overtraining like chronic fatigue, increased resting heart rate, and persistent soreness. If needed, consult with a physical therapist.
    4. Vary Your Workouts: Incorporate different types of exercise to engage various muscle groups and avoid repetitive stress injuries.

    Lack of Planning

    Common Pitfall:

    Many people jump into the challenge without adequate preparation, both in terms of their fitness schedule and their dietary plans. Lack of planning can lead to logistical issues, nutritional gaps, and an increased likelihood of quitting.

    How to Avoid:

    1. Pre-Plan Meals: To avoid dietary pitfalls, plan your meals for the week, considering the nutritional guidelines you’re following for the challenge.
    2. Schedule Workouts: Decide in advance when and where you’ll complete your daily workouts. Remember, one must be outside, so consider weather forecasts and other commitments.
    3. Resource Management: Ensure you have all the necessary resources for success, including gym access, outdoor workout locations, suitable attire, and the required self-help book.
    4. Time Management: Make sure to allocate specific time slots for each of the challenge’s requirements to fit them into your daily routine seamlessly.

    Motivational Slumps

    Common Pitfall:

    The duration and intensity of the 75 Hard Challenge can lead to motivational slumps. You may find yourself feeling mentally drained or questioning why you started the challenge in the first place.

    How to Avoid:

    1. Set Mini-Goals: Break down the 75 days into smaller, manageable segments and celebrate those milestones to keep your motivation high.
    2. Seek Support: Share your journey with friends, family, or online communities who can provide emotional support, advice, and accountability.
    3. Remember Your ‘Why’: Whenever you feel like giving up, revisit the reasons you started the challenge. Keeping your end goals in mind can provide the needed push to continue.
    4. Visual Aids: Use a calendar or tracking app to mark off each completed day visibly. The sense of accomplishment from seeing your progress can be incredibly motivating.


    The 75 Hard Challenge is not for the faint of heart, requiring ruthless discipline to complete 75 days of rigorous tasks without lapses. But for those willing to fully commit, the payoff in unmatched mental toughness, self-confidence and habit formation can be life changing. Before embarking, assess if you have the drive and resilience needed to adhere to the challenge’s strict rules.

    Once committed, adopt key strategies like preparation, accountability partners and recovery protocols to set yourself up for success. Stay focused on the immense growth you stand to gain by testing your limits. And for additional support, use our free printable 75 Hard Challenge templates to track your progress and remind yourself daily why you started. With laser focus and perseverance, you have what it takes to join the few who accomplish this audacious goal. Let the 75 Hard Challenge unlock your full potential!


    Can I do two workouts back-to-back?

    The program advises against doing two workouts back-to-back, as the aim is to practice discipline and consistency throughout the day. The challenge calls for one indoor and one outdoor workout, each lasting 45 minutes, to be spaced out during your day.

    Can I substitute the reading with audiobooks?

    No, audiobooks are not allowed in the challenge. You must read 10 pages from a physical or digital non-fiction self-help book.

    Is it necessary to consult a healthcare provider before starting the challenge?

    Yes, it is highly recommended to consult a healthcare provider or a qualified fitness and nutrition expert before starting any intense workout and diet regimen, including the 75 Hard Challenge.

    Can I drink more than a gallon of water per day?

    While the challenge requires a minimum of a gallon, drinking more is generally okay unless it leads to overhydration. Consult your healthcare provider for personalized advice.

    What kind of diet should I follow?

    The 75 Hard Challenge doesn’t specify which diet to follow, leaving that choice up to you. However, you must adhere strictly to the diet you choose, with no cheat meals or alcohol. It’s advisable to consult a nutritionist for a balanced and healthy diet plan.

    Can I participate if I have a medical condition?

    If you have a medical condition, it’s crucial to consult with a healthcare provider for personalized advice before attempting any strenuous fitness program, including the 75 Hard Challenge.

    What types of exercise are best for the challenge?

    The choice of exercises is up to you, but they should align with your fitness level and goals. Including a mix of cardio, strength training, and flexibility exercises can offer a balanced approach.

    Click to rate this post!
    [Total: 2 Average: 5]
    Betina Jessen

    Betina Jessen

    Leave a Reply

    Your email address will not be published. Required fields are marked *