75 Hard is a mental toughness program created by entrepreneur Andy Frisella. It's not a fitness plan, a diet, or a workout routine — it's a challenge designed to build discipline, grit, and self-confidence over 75 consecutive days.
The rules are simple. Following them is not.
Every day for 75 days, you must complete all six tasks. No exceptions.
One must be outdoors, regardless of weather. They must be separate sessions — not one 90-minute workout.
Pick any structured diet and follow it strictly. No alcohol. No cheat meals. Zero exceptions.
That's 3.8 litres. Every day. Coffee and other drinks don't count toward the total.
Must be a physical book or e-reader. Audiobooks don't count. Self-improvement, business, or educational content.
One photo every day to document your physical transformation over 75 days.
The physical results are a side effect. 75 Hard is fundamentally about proving to yourself that you can do hard things consistently, even when you don't feel like it.
People report:
You need to follow your diet for 75 consecutive days. Don't go keto for the first time while also doing two daily workouts. Pick something you can realistically maintain — even if it's simple like "no processed food, hit my protein target."
This is where most people fail. Rain, snow, early mornings, heat — the outdoor workout happens regardless. Do it first thing before your brain starts negotiating.
A gallon is more than most people think. Get a marked jug, fill it in the morning, and track your intake throughout the day. Trying to "catch up" at 9 PM is miserable.
Relying on memory is a mistake. By Day 15, the days blur together. Use a dedicated tracker so you know exactly where you stand.
💡 Tip: Use the75app.com to track your daily tasks, streak, and progress photos — free, no account needed.
You're doing two workouts a day for 75 days. That's 150 sessions. Pace yourself. Some days it's a walk and some stretching. That counts. Save the intensity for when you're recovered.
Not ready for the full challenge? There are modified versions:
One 45-minute workout per day (can be indoors), follow a diet with one cheat meal per week, drink 3 litres of water, read 10 pages daily. Same duration, more flexible.
One workout, strict diet, 3L water, 10 pages reading, and 10 minutes of journaling. Adds reflection, removes the outdoor requirement.
A 30-day version with one workout, nutrition plan, water target, and journaling. Good for building the habit before committing to 75 days.
Track your 75 Hard challenge for free. No sign up. No ads. Works on any phone.
Start Tracking — Free →75 days — that's 10 weeks and 5 days. If you start today, you'll finish in about 2.5 months.
But most people don't finish on their first attempt. The average person restarts 2-3 times before completing it. That's normal and it's part of the process.
If you've struggled with consistency, discipline, or following through on commitments — yes. The physical results are nice, but the real value is proving to yourself that you can commit to something hard and see it through.
It's not for everyone. If you have a history of disordered eating or exercise compulsion, talk to a professional first. For most people though, it's a powerful reset.
the75app.com is a free, private tracker built specifically for 75 Hard. Check off your daily tasks, track your streak, capture progress photos, and see your calendar. No account needed, no data collection — everything stays on your phone.