The 75 Hard Challenge is no joke! It’s one of the increasingly popular new age ways of building mental toughness, commitment, and discipline over a 75-day period. This challenge pushes you to your limits, asking you to stick to strict daily habits like working out twice a day, drinking enough water, reading, following a diet, and more. Staying consistent can be tough, but that’s where a good tracker can be your best friend.
With these 75 Hard Challenge Trackers, you can visually track your progress each day, helping you stay focused and motivated. From marking off your completed workouts to checking off your daily tasks, seeing your progress build up on paper feels rewarding. This journey is all about small, consistent wins—so each circle or square filled in is a step closer to victory!
These 75 hard challenge templates are blank, meaning you can add and personalise your own goals. If working out and drinking water are not your primary goals – thats fine. Each tracker allows you to fill in your goals as YOU see fit.
Before you print your tracker, it helps to know exactly which dates you are committing to. The 75 Hard challenge runs for 10 weeks and 5 days, and choosing the wrong start date can land your toughest weeks right on top of a holiday, a wedding, or a work trip where sticking to the rules becomes almost impossible. You may also want to end on a Friday or Saturday so you can make the most of the weekend, so picking the perfect start day helps!
Use our free 75 Hard Calculator to plug in your start date and see a full visual calendar of all 75 days. It maps out every day week by week so you can spot potential problem dates before you begin, and if you have already started, it shows which day you are on and how far you have left to go. Once you have locked in your dates, come back here and print a tracker to tick off each day as you complete it.
75 Hard Calculator: What Date Will My 75 Day Challenge EndCalculate your 75 Hard, 75 Medium, or 75 Soft challenge end date. See a visual 75-day calendar, daily requirements, challenge totals, and a side-by-side comparison of all three variants.Try Our Free 75 Hard Calculator →Page Contents
How to Download the 75 Hard Challenge Trackers
To download, simply click on the image of the design you prefer. A PDF will open up in a new tab where you can either save it to your device or print it immediately. Be sure to scroll through all the designs and pick the one that motivates you the most!
If you want something a bit more flexible, take a look at our 75 soft challenge sheets or 75 Medium Challenge Trackers, perfect for those who want to challenge themselves without the strict rules of the 75 Hard.
Frequently Asked Questions
What are the 5 rules of the 75 Hard Challenge?
The 75 Hard Challenge, created by Andy Frisella, requires five daily tasks completed for 75 consecutive days: two 45-minute workouts (one must be outdoors), follow a diet with no alcohol or cheat meals, drink one gallon of water, read 10 pages of a nonfiction book, and take a daily progress photo. If you miss any task, you must restart from day one. Our free printable checklist includes all five rules formatted as a daily checkbox tracker so you never lose count.
How do I track my 75 Hard Challenge progress?
The most effective way to track 75 Hard progress is with a daily checklist that covers all five tasks plus a space for your day number. Print a fresh sheet each week or use a single-page monthly tracker that lets you mark off each task per day at a glance. Many people also find it helpful to track secondary data like workout type, water ounces consumed by hour, and book titles. Our free printable 75 Hard tracker includes all of these elements in an easy-to-follow daily and weekly format.
Can I do 75 Hard with modifications?
The official 75 Hard program does not allow modifications. Andy Frisella designed it as a mental toughness challenge, and the strict rules are intentional. However, some people complete a “75 Soft” variation with adjusted rules, such as one workout per day or allowing occasional rest days. If you follow the original program, our printable checklist helps you stay accountable to all five daily requirements without missing any. The all-or-nothing structure is what makes the challenge effective as a discipline-building exercise
What is a good 75 Hard daily schedule?
A practical 75 Hard schedule might look like this: morning outdoor workout at 6 AM, read 10 pages over breakfast, drink water steadily throughout the day using a marked gallon jug, complete your second workout in the evening, and take your progress photo before bed. Planning your meals in advance is critical since there are no cheat meals allowed. Our free printable daily planner for 75 Hard includes time blocks for each task plus a meal planning section to keep your entire day organized and on track.
