75 Hard Printable Checklist: 75 Days on One Page

The official 75 Hard checklist has five daily tasks: follow your chosen diet with no alcohol or cheat meals, complete two separate 45-minute workouts with one outdoors, drink one gallon of plain water, read 10 pages of a nonfiction self-development book, and take one progress photo. Complete every task for 75 consecutive days. If you miss one, the program says you restart at day one.

This page gives you a clean version to print. It does not replace medical advice, and it does not soften or silently rewrite the creator's rules. Read the setup notes before you decide whether the fixed exercise and water targets fit you.

Print the daily 75 Hard checklist

Use your browser's Print command and choose portrait orientation. Print one copy for each week, or print the 75-day grid below once and keep it somewhere visible.

Every day

• I followed my chosen diet with no cheat meals.
• I drank no alcohol.
• I completed workout one for at least 45 minutes.
• I completed workout two for at least 45 minutes, outdoors and at least three hours after the first.
• I drank one gallon of plain water.
• I physically read at least 10 pages of a nonfiction, educational book.
• I took today's progress photo.
• I checked the day only after every task was complete.

The diet and alcohol rules form one of the creator's five tasks, which is why this print version shows them as two separate checks but does not count them as two separate program tasks. Andy Frisella's official 75 Hard overview gives the full wording, and his official FAQ answers edge cases such as workout timing and additives in water.

The 75-day tracker

Mark a day only when you completed every item above.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	01 □	02 □	03 □	04 □	05 □	06 □	07 □
2	08 □	09 □	10 □	11 □	12 □	13 □	14 □
3	15 □	16 □	17 □	18 □	19 □	20 □	21 □
4	22 □	23 □	24 □	25 □	26 □	27 □	28 □
5	29 □	30 □	31 □	32 □	33 □	34 □	35 □
6	36 □	37 □	38 □	39 □	40 □	41 □	42 □
7	43 □	44 □	45 □	46 □	47 □	48 □	49 □
8	50 □	51 □	52 □	53 □	54 □	55 □	56 □
9	57 □	58 □	59 □	60 □	61 □	62 □	63 □
10	64 □	65 □	66 □	67 □	68 □	69 □	70 □
11	71 □	72 □	73 □	74 □	75 □	—	—

Start date: ____________________

Planned finish date: ____________________

Diet rule I chose: ______________________________________________

Indoor workout options: ________________________________________

Outdoor workout options: _______________________________________

Book I will start with: _________________________________________

What counts for each box

Follow a diet

Choose the diet before day one. The official program lets you choose the plan, but it asks you to align it with your goals and follow it without cheat meals or alcohol. Write a rule you can actually evaluate. “Eat better” leaves you arguing with yourself at 10 p.m.; a written plan gives you a yes-or-no check.

If food rules have ever pushed you toward restriction, bingeing, or anxiety, talk with a qualified clinician before starting. A rigid challenge does not outrank your health.

Complete two workouts

Both sessions last at least 45 minutes, one takes place outside, and the official overview says the sessions must sit at least three hours apart. Walking, strength work, cycling, yoga, and other intentional exercise can count under the creator's wording.

Plan different intensities instead of treating every session as a test. Two hard workouts every day can accumulate fatigue quickly. Cleveland Clinic's clinical review of 75 Hard highlights the program's rigidity and recommends matching exercise to your fitness and health rather than copying a viral routine without a check.

Drink one gallon of plain water

The program sets a fixed gallon target, about 3.8 liters, and the official FAQ says additives do not count toward that gallon. A fixed amount will not suit every body, climate, medication, or health condition. Ask a clinician what is appropriate for you, especially if you have a kidney, heart, or electrolyte condition or take medicine that changes fluid balance.

Read 10 pages

The official rule calls for a physical or digital nonfiction book that teaches you something useful; audiobooks do not count toward the 10 pages. Pick the first book before day one, and keep a second ready so finishing a book does not break the streak.

Take a progress photo

Take one photo every day. Choose one private album and one repeatable time. The photo is part of the official checklist even if you never share it.

The restart rule

75 Hard is all-or-nothing by design. The official FAQ says every task must be completed for 75 straight days with no exceptions. If you forget the photo on day 34 or finish only one workout on day 61, the program tells you to restart at day one.

That rule distinguishes this tracker from the 75 Soft checklist, where a missed day does not erase your count. If a restart rule makes you abandon useful habits entirely, compare 75 Hard and 75 Soft before you commit.

Set up day one in 10 minutes

1. Write your diet rule in one sentence.
2. Put both workouts on tomorrow's calendar, at least three hours apart.
3. Decide where the outdoor session happens if the weather changes.
4. Fill a bottle and calculate how many refills equal your target.
5. Put your book beside the place where you read.
6. Create a private photo album.
7. Print this page or open Her Glow Up and choose the 75 Hard variant.

Her Glow Up maps the same daily structure into an iPhone tracker, so you can keep the checklist, streak, and progress photo routine together. Use the paper sheet if crossing off boxes motivates you; use the app when you want the current day with you instead of taped to a wall.

Frequently asked questions

Is this the official 75 Hard checklist?

This printable reproduces the five tasks from the creator's official overview and links directly to that source. It is an independent, print-friendly tracker from the Her Glow Up team, not an official Andy Frisella product.

Can I change the water or workout target?

Not while calling the result the official 75 Hard program. You can choose a safer custom challenge, but label it honestly. Your health takes priority over preserving a challenge name.

Do audiobooks count?

The official FAQ says no. The reading task requires pages from a nonfiction, educational book.

Do I restart if I miss one box?

Under the official rules, yes. If that structure does not help you, use a challenge with a continuation rule instead of pretending a missed task counted.