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75 Hard Challenge

Five tasks a day for 75 days; miss one and you start over on Day 1. The rules below are quoted from the creator, Andy Frisella, and the free tracker under them saves on your device.

The 5 daily rules, in the creator's words

From the article "What Is 75 HARD?" on andyfrisella.com: "Here are the 5 critical tasks (the five 75 HARD rules) that you MUST complete on a daily basis..." and "These five non-negotiable tasks must be completed every single day for 75 days."

  1. Follow a Structured Diet

    "You must follow a diet geared toward YOUR GOALS ... and follow it for 75 days with zero deviations, zero excuses, zero alcohol, and absolutely NO CHEAT MEALS."

    "Your diet can be whatever you want it to be (Keto, Paleo, Vegetarian, etc.) ... as long as it is aligned with your goals."

    Source: the rules article.

  2. Two 45-Minute Workouts (1 Must Be Outside)

    "Both of these workouts must be a minimum of 45 minutes long, they must be 3 hours apart from each other, and one of the two workouts MUST BE OUTSIDE."

    "The workouts on 75 HARD cannot be split up and MUST be for 45 minutes minimum."

    "No, cover cannot be used when doing any kind of outdoor workout."

    Source: the rules article, the 75 HARD FAQ.

  3. Drink a Gallon of Water

    "Drinking a gallon of water each and every day will teach you discipline, and that sometimes in life the simplest tasks are the hardest"

    "The water must be plain, unflavored and non-carbonated."

    Source: the rules article, the 75 HARD FAQ.

    Our note, not the creator's: the program does not say which gallon. A US gallon is 3.79 L and a Canadian (imperial) gallon is 4.55 L (NIST). The tracker below uses the US gallon, about 3.8 L, because the program is American.

  4. Read 10 Pages

    "you must read AT LEAST 10 pages each and every day."

    "You must physically read those pages ... meaning audiobooks DO NOT COUNT toward your 10 pages for the day."

    "The required reading for 75 HARD should only be from a self-development or entrepreneurship/business book."

    Source: the rules article, the 75 HARD FAQ.

  5. Take a Progress Picture

    "This is the final rule of 75 HARD."

    Source: the rules article.

    The article gives no other detail for this task, such as when or how to take the picture. The tracker only asks whether you took it; the photo never leaves your phone.

What counts as failing

One missed task, on any day, sends you back to Day 1. The creator's words:

"And if you mess up on ANY task, at any time during the 75 days of 75 HARD ... you start over at Day 1."

"It doesn't matter if you're on Day 2 or Day 74 ... if you fail to complete a task, you must restart 75 HARD completely."

The rules article, read October 24, 2026

His FAQ adds the edge cases:

  • When a day ends: "The day will begin from the moment you wake up and will end the moment you go to bed."
  • No day off: "each task must be completed for 75 Days straight with 0 exceptions. If for any reason you don't complete a task, you must restart from Day 1."
  • No changes to the tasks: "The program and tasks included must be done exactly as it is prescribed."
  • Bad weather: "If there is a serious threat to your health or safety from completing your outdoor workout, use common sense and stay inside. However, know that if for whatever reason you don't get any task done, you must restart from day 1 ... so plan accordingly."

Source: the 75 HARD FAQ, read October 24, 2026.

What 75 Hard is not

The creator says it is not a fitness challenge:

"THIS IS NOT A FITNESS CHALLENGE"

"75 HARD IS A TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM."

The 75 HARD program page, read October 24, 2026

It is not a medical program either. The creator's own disclaimer: "You should consult your physician or other health care professional before starting 75 HARD™ or any other fitness program to determine if it is right for your needs. Do not start 75 HARD™ if your physician or health care provider advises against it."

Our part is the same as on every page of this site: not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have a medical condition or take medication. Home Gym Canada is not linked to Andy Frisella or 75 HARD; this tracker is our own free tool.

Free 75 Hard tracker

Six boxes a day: the five rules, with the two workouts ticked one at a time. No account and no sign-up: your start date and ticks are saved in this browser only, on this device. Clearing your browser data erases them.

1. Pick your Day 1

No start date saved yet. Choose your Day 1, or tick a task below and today becomes Day 1.

Today
Day 1 / 75
Current streak
0 days
Day 75 falls on
Not set

2. Day 1 checklist

Tasks for Day 1

3. All 75 days

Pick a day to see or fix its checklist. Days after today stay locked.

  • ✓ all 6 tasks done
  • ✕ day passed, not complete
  • orange bar: today
  • dashed: not reached yet

4. Share your progress

The card is drawn in your browser from what you ticked here. Nothing is uploaded; the PNG goes straight to your downloads.

5. Start over

Missed a task? The rule is to start over on Day 1. Restarting sets today as Day 1 and clears every tick on this device.

Weekly plan based on your numbers

One email a week with a training and eating plan built from the numbers you enter on our calculators.

By subscribing, you agree to get this weekly email from Home Gym Canada; every email has a one-click unsubscribe link.

Frequently asked questions

What are the 75 Hard rules?

Five tasks every day for 75 days, as listed by the creator, Andy Frisella: follow a structured diet with no alcohol and no cheat meals; do two 45-minute workouts, 3 hours apart, one of them outside; drink a gallon of water; read 10 pages of a self-development or business book; take a progress picture. His words: "These five non-negotiable tasks must be completed every single day for 75 days."

What happens if you miss a day of 75 Hard?

You start over. The creator writes: "if you fail to complete a task, you must restart 75 HARD completely." It does not matter which day you are on: "It doesn't matter if you're on Day 2 or Day 74".

How long is 75 Hard?

Seventy-five days in a row. The creator's FAQ puts it as "10 weeks and 5 days, making it close to 11 total weeks." Each day "will begin from the moment you wake up and will end the moment you go to bed."

How many litres is the 75 Hard gallon of water?

The program says "a gallon" without saying which one. It comes from the United States, where a gallon is 3.79 L. A Canadian (imperial) gallon is larger, 4.55 L. These conversions are ours, from NIST. The creator adds that the water "must be plain, unflavored and non-carbonated."

Put numbers on the diet rule

The program asks for a diet geared toward your goals but does not set one. Our free calculators give you starting numbers: your maintenance calories (TDEE), your protein target, your macros, or all the calculators.

Not medical advice

Not medical advice. This page explains a program and gives you a tracker; it is not a medical or nutrition program. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have a medical condition or take medication. Full disclaimer.

Sources

Every quote on this page was copied from the source on the date shown, without rewording.