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75 Hard Challenge Rules & PDF Planner

Would you like to try the 75 Hard Challenge but are not sure how to do it? We provide a free typeable or printable 75 Hard Challenge PDF Planner for those who want to take this challenge! It includes the rules, a 75 day countdown, food log, body measurement trackers and workout logs.

75 hard challengePin

If you are a TikTok enthusiast, you’ve probably seen people doing the 75 Hard and the 75 Soft Challenge. However, many of these viral videos do not explain the challenge. These challenges are designed to help people feel better and more confident and they claim to improve mental and physical health. Both challenges last 75 days and involve completing a list of mandatory activities daily. We’ll teach you everything you need to know about the 75 Soft and 75 Hard Challenge so you can decide if it is for you.

Disclaimer: Consult with your doctor before you start this or any similar program. I am not a doctor or a dietician. I did not create the 75 soft or hard challenge. I created a planner for those who want to use this system to track their process. Any recommendations I may make about weight loss, nutrition, lifestyle, fitness, or information provided to you on this website should be discussed between you and your doctor. The information you receive on this site, in our emails, challenges, and courses do not take the place of professional medical advice.

75 Hard Challenge

The 75 Hard Challenge is a popular diet-adjacent practice. While this particular challenge is often confused with a diet, it contains instructions to follow a diet and is not in itself a diet. Instead, it is a test of willpower that helps people work on self-improvement with a short series of activities to accomplish daily.

What is the 75 Hard Challenge

The 75 Hard Challenge was created by Andy Frisella, CEO of the supplement company 1st Phorm, to help people increase their self-worth, discipline, and self-esteem, among other vital qualities. The challenge lasts 75 days, hence the name, and revolves around a handful of essential tasks that people often struggle with. The idea is that, by completing this short list of necessary activities, people are building themselves up and creating healthy habits along with a sense of their own ability to change themselves for the better.

75 Hard Challenge Rules

It may surprise you to learn that there are very few rules to the 75 Hard Challenge. As anyone who’s ever made and broken a New Year’s resolution can tell you, the challenge is all about sticking to it. Here are the things you need to do to complete the challenge.

  • Choose any (healthy) diet and stick to it. This means every meal, every day. The type of diet isn’t specified. It can include anything from keto to low sodium or Mediterranean. The point of this step is only to follow that diet.
  • No cheat days or cheat meals, or even cheat snacks.
  • Drink 4.5 liters, or more, of water daily
  • No alcohol, no exceptions.
  • Take a progress photo every day.
  • Do 2 workouts every day. Both workouts must last 45 minutes, and one must be outdoors, no matter what the weather is like in your area.
  • You must read 10 pages of nonfiction daily, and it must be inspirational.
  • If you mess up, you start over. Even a small slip-up means you begin again the next day as though it was your first day.
If these rules seem too challenging you might want to try the 75 Soft Challenge.

75 Hard Challenge PDF Planner

Typeable PDF30 Pages

75 hard challengePin

Typeable PDF30 Pages

Recommendations and Tips for the 75 Hard Challenge

The 75 Hard Challenge is adaptable, and you can make it work for you. Here are some tips to help you get started and more readily achieve your goal the first time, with no restarts.

  • Remember that you chose this as a path to self-betterment. It’s okay if things get tricky. In fact, you should expect it.
  • Prepare in advance. You must ensure you have the right foods for your chosen diet and books to read.
  • Find a space outdoors where you feel comfortable exercising.
  • Choose an exercise routine that works for you. You don’t need to be doing HIIT. Yoga, walking, biking, or whatever is accessible to you is the best choice. Always pick safe, reasonable exercises.
  • Consult with your doctor before making significant lifestyle changes. They may have some insight to offer and should always consult with you, especially if your goal includes weight loss.
  • Get a water bottle that shows you how many liters it has inside.
  • Set alarms for every activity. Doing this will help you remember and decrease the chances of an accidental reset.
  • Do the reset if you make a mistake. Don’t feel bad or berate yourself for it. Just start again.
  • The books don’t have to be complicated, just true and inspirational. Anything that inspires you ‘counts.’
  • Don’t overextend yourself. If you are already doing the 75 hard challenge, do not add more on top of it. Work the steps and make sure you finish this challenge before you try tackling others.
Cheating is a failure even if no one else sees it, so if you are not prepared to follow through, then be ready to start over. Never lie to yourself.
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About the Author
Photo of NicoleMy name is Nicole and I created this website to share the tools that keep me organized and productive and help me reach my goals. I hope that you will find them helpful too.

7 thoughts on “75 Hard Challenge Rules & PDF Planner”

  1. Nicole Thank you . I am ready to start the challenge, but this planner saved me from hours of figuring out how to track. I really appreciate it and will recommend. Thank you

  2. Thank you. This is exactly what I was looking for. You provided both the hard and soft versions so I could compare and figure out which would be better for me and my husband.


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