Free 75 Hard checklist and printable PDF tracker
Here is a free 75 Hard tracker you can print. One page, 75 rows, one box for each daily task. Stick it on the fridge and tick as you go.
Download the 75 Hard tracker (PDF, one page)
Below is how to use it, the daily checklist in full, and what to do in the week the paper starts to feel like a chore.
What is on the 75 Hard checklist?
75 Hard is Andy Frisella's 75-day programme, and the name is a trademark. Each day has six things to tick. Five rules, with the workout rule split into two boxes:
- Diet: you followed your chosen diet. No cheat meal, no alcohol.
- Workout 1: 45 minutes.
- Workout 2, outdoors: 45 minutes, a separate session.
- Water: one gallon (128 oz, about 3.8 litres).
- Read: 10 pages of non-fiction.
- Photo: one progress picture.
Miss one box and the rules send you back to day one. The tracker has a line at the top for your start date and a line for your attempt number, because many people need more than one try.
If any rule is unclear, read 75 Hard rules explained first.
How do I use the 75 Hard tracker?
- Print it on day zero. Write your start date at the top.
- Write your diet in one line in the space under the title. You will look at it on day 30, when it starts to feel optional.
- Tick each box when it is done, not at the end of the day. A box you tick at 7 am is a box you cannot forget.
- Check the row before bed. Six ticks, or you still have time.
- Keep it where you see it twice a day. The fridge, the bathroom mirror or the inside of the front door.
A daily 75 Hard checklist that fits a working day
Paper tells you what is left. It does not tell you when. A rough order helps:
- Before work: outdoor workout. Weather is easier to face before the day can get in the way.
- Morning: progress photo, right after the workout. Same spot every day.
- Work hours: water. Aim for half the gallon by lunch.
- Lunch: your planned meal. No guessing on the go.
- After work: second workout, before you sit down.
- Evening: finish the water by 8 pm, or you will be up at night.
- Bed: 10 pages, then tick the last box.
The meal plan matters more than people think. One person put the problem well:
“Lack of planning which leads to me making bad decisions on the go.”
Write tomorrow's food on the back of the tracker each night. It takes 3 minutes.
Is there a 75 Hard calendar version?
The tracker is a calendar in rows: day 1 to day 75, top to bottom, with a blank column for the date. Fill in the dates on day one, and you can see the finish line from the first morning. Day 75 falls about 10 and a half weeks after you start.
What should I put in a 75 Hard journal?
The tracker is for ticks. If you also want a journal, keep it short. Three lines a day is enough:
- One thing that was hard today.
- How you got it done anyway.
- What you will do differently tomorrow.
By day 40 you will have a page of your own advice. Read it the next time the day feels too long.
Paper or app?
Paper works. Its weak spots show up around week three:
- You cannot see it at the gym or at work.
- It does not remind you at 9 pm that you still have 4 pages to read.
- Your photos live in your camera roll, mixed in with everything else.
Some people use paper and a phone together. Others switch once the habit is set. We compared the options in 75 Hard apps and trackers.
“I don’t want to be at the gym on my phone researching workout for 30 minutes at a time”
If that is you, plan the week's workouts on Sunday, and write them on the back of the page.
Fit75 is an iPhone app that tracks 75 Hard and its softer versions, with the tasks, the photo and the day count in one place. Doing 75 Soft instead? Use the 75 Soft tracker.
Fit75 is a 75-day challenge app and is not affiliated with 75 Hard.
If you want the workouts planned for you as well as tracked, the quiz below is the next step.