75 Day Hard Challenge Checklist: Pushing Your Limits for Mental and Physical Grit

Looking to take your fitness, mental toughness, and self-discipline to the next level? The 75 Day Hard Challenge may be just the extreme challenge you need. Developed by author Andy Frisella, this rigorous 75-day plan pushes participants to complete specific daily tasks that test both physical and mental grit In this article, we will explore the rules of the challenge and provide a comprehensive checklist to help you stay on track throughout your journey.

Rule 1: Follow a Strict Diet

One of the key components of the 75 Day Hard Challenge is following a strict diet. Participants are required to choose any healthy diet and stick to it for the entire duration of the challenge. This means every meal, every day The type of diet is not specified, allowing individuals to choose a plan that aligns with their preferences and goals. Whether it’s keto, low sodium, Mediterranean, or any other healthy diet, the focus is on consistency and discipline

Sticking to a strict diet can be challenging, especially when faced with temptations and cravings. However, by committing to this aspect of the challenge, participants develop self-control and learn to make healthier choices in their daily lives. It also reinforces the importance of fueling the body with nutritious foods to support overall well-being

Rule 2: Complete Two Workouts per Day

Physical fitness is a significant aspect of the 75 Day Hard Challenge. Participants are required to complete two workouts each day, with each session lasting at least 45 minutes These workouts can be tailored to individual preferences and fitness levels, allowing participants to choose activities that they enjoy and find challenging.

The purpose of this rule is to push individuals out of their comfort zones and develop discipline in maintaining a consistent exercise routine. By incorporating two workouts into their daily schedule, participants not only improve their physical fitness but also enhance their mental resilience and determination

Rule 3: Drink a Gallon of Water Daily

Staying hydrated is crucial for overall health and well-being. In the 75 Day Hard Challenge, participants are required to drink a gallon of water every day. This rule emphasizes the importance of proper hydration and encourages individuals to make it a priority in their daily lives.

Drinking an adequate amount of water has numerous benefits, including improved digestion, increased energy levels, and enhanced cognitive function. By making hydration a non-negotiable part of the challenge, participants develop healthy habits that can be sustained beyond the 75 days

Rule 4: Read 10 Pages of Non-Fiction Book

Mental growth and self-improvement are essential aspects of the 75 Day Hard Challenge. Participants are required to read at least 10 pages of a non-fiction book every day  This rule encourages individuals to expand their knowledge, broaden their perspectives, and develop a habit of continuous learning.

Reading non-fiction books provides valuable insights, enhances critical thinking skills, and stimulates personal growth. By dedicating time to reading each day, participants cultivate discipline and prioritize their mental well-being


The 75 Day Hard Challenge is not just a fitness challenge; it is a comprehensive program designed to push individuals to their limits and foster mental and physical grit. By following the strict diet, completing two workouts per day, drinking a gallon of water daily, and reading 10 pages of a non-fiction book, participants embark on a transformative journey of self-discipline and personal growth.

Staying organized and tracking your progress throughout the challenge is crucial for success. To help you stay on track, we recommend using a printable checklist such as the one provided by Ryan and Alex This checklist allows you to monitor your daily tasks and ensure that you are meeting the requirements of the challenge.

Embark on the 75 Day Hard Challenge and discover the strength and resilience within you. Push your limits, embrace the discomfort, and emerge as a stronger, more disciplined version of yourself.


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