Lifestyle / Wellness

75 Hard Daily Checklist: Your Guide to Mastering the Program

Embarking on the 75 Hard challenge is a journey that tests your resilience and mental fortitude. Having completed the program twice, I’ve experienced firsthand the profound impact it can have on personal development. It’s a pursuit of mental toughness that requires unwavering commitment. Staying consistent with the daily tasks is key to harnessing the full benefits of the program. Such discipline can accelerate the achievement of your goals.

This 75 hard daily checklist serves as your roadmap through the intricate paths of 75 Hard and ensures each day contributes to building a stronger, more determined version of you. Completing the challenge doesn’t just happen; it’s the result of deliberate actions taken day after day. As someone who has tackled 75 Hard with the intention of cultivating a resilient mind, the insights offered here aim to simplify the process for you. Utilize this checklist to maintain focus and clarity throughout the 75 days. It’s a strategic tool to keep you aligned with the core objectives of the program, ensuring each step you take is purposeful and leads you closer to achieving your desired 75 hard results.

75 hard daily checklist

What is 75 Hard?

The 75 Hard Challenge is a rigorous fitness and mental toughness program designed by entrepreneur Andy Frisella. It’s more than just a weight loss regimen – it’s about building grit and discipline.

Overview of the Challenge

The challenge is a 75-day test of your mental and physical fortitude. To complete 75 Hard, you must adhere to a strict daily regimen that aims to improve your physical fitness and mental resilience. This program is not just about transforming your body, but also about strengthening your mind.

75 Hard Daily Checklist

1. Two Workouts Daily: You need to complete two 45-minute workouts every day. One of these workouts must be performed outside, regardless of the weather.

2. Selected Diet: Choose a healthy diet that aligns with your fitness goals. There are no cheat meals allowed, ensuring you stay on track with your nutrition.

3. Drink a Gallon of Water: You must consume a gallon of water each day. This helps with hydration and supports overall health.

4. Reading: Each day, you should read 10 pages of a non-fiction or self-help book to stimulate your mind.

5. Progress Photo: A daily progress photo is mandatory. This not only documents your physical changes but also reinforces your commitment to the challenge. You will love having your progress photos to look back on.

This structured program is designed to instill self-discipline, and throughout the process, you are expected to witness an evolution in both your body and your mental toughness.

Benefits of 75 Hard

Benefits of 75 Hard

Mental Toughness

You’ll build a steadfast mindset. Daily challenges push you outside your comfort zone and foster resilience.


By adhering to a strict routine, your self-discipline will significantly improve.

Physical Fitness

With two daily workouts, your physical strength and endurance will be enhanced.

Weight Management

Through consistent exercise and improved diet control, you may see changes in your weight and body composition.

Improved Habits

You’ll develop healthy habits that may stick with you long after completing the program.

Daily Consistency

  • Routine: Every day, you’ll follow a structured program, enhancing your ability to maintain consistency.
  • Accountability: Regular progress checks keep you accountable for your actions.

Health Benefits

  • Hydration: Drinking a gallon of water daily hydrates your body, which can lead to multiple health improvements.
  • Diet: A clean diet with no cheat meals or alcohol promotes overall health and can reset your relationship with food.

Personal Development

  • Reading: Daily educational reading expands your knowledge and perspective.
  • Progress Tracking: Taking a daily progress picture not only captures your transformation but also chronicles your journey, providing a visual reminder of how far you’ve come.
75 Hard Rules

75 Hard Rules

The 75 Hard Program is a mental and physical challenge that includes a set of rules designed to improve your fitness level and instill healthy habits. Ensure you follow each rule every day for 75 days to successfully complete the program.

  • Progress Picture: Take a daily progress picture to visually document your journey. This serves as a personal accountability tool and allows you to witness your transformation.
  • Water Daily: Drink 1 gallon (approximately 3.8 liters) of water each day. Staying hydrated is crucial for your health and can aid in weight loss and cognitive function.
  • Fitness Level: Complete two 45-minute workouts per day. One of these workouts must be outside, regardless of the weather conditions. This is meant to challenge your determination and adaptability. You can incorporate any fitness program you love in this step.
  • Healthy Habits: Choose a diet or eating plan and stick to it. No cheat meals or alcohol are permitted. This rule emphasizes discipline and the importance of clean eating.

Additionally, you should read at least 10 pages of a non-fiction book each day to stimulate your mind and encourage personal development.

Remember, if you fail to adhere to any of the rules on a given day, you must start the challenge over from day one. This challenge is not only about physical endurance but also about mental toughness and resilience.

75 Hard Printable Checklist

This printable 75 Hard Challenge checklist is a comprehensive guide to help you stay on track with the 75 Hard Challenge rules. Use it to ensure you meet your daily goals in each of the following areas.

Diet and Nutrition

  • Choose a diet and stick to it every day, with no cheat meals or alcohol.
  • Ensure all your meals align with your chosen nutritional plan.

Exercise Routines

  • Complete two 45-minute workouts, with one being outdoors.
  • Workouts can be any type and intensity, as long as they adhere to the 45-minute requirement.

Water Intake

  • Drink 1 gallon of water each day.
  • Track your water intake throughout the day to ensure you meet this goal.

Reading Requirements

  • Read 10 pages of non-fiction or self-help material that promotes personal growth.
  • Use a bookmark or note the page number to keep track of your daily reading.

Progress Tracking

  • Take a progress picture every day to visually document your journey.
  • Store your photos in a consistent format and location for easy reference.

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