The 75 Hard challenge is pretty prevalent on social media. Are you wondering what it entails and if it would be worth a shot?

Many people have taken it upon themselves to give the 75 Hard Challenge rules a go, but it’s not for the faint of heart! While it brings many benefits, it’s called “hard” for a reason.

However, if you are in the market to improve your mental toughness and develop new healthy habits, the 75-Day Hard Challenge is probably worth your time and effort.

As a personal trainer and nutritionist, I’m bringing you all the details on the 75 Hard challenge. It’s not doable for everyone, but others can make huge, lasting changes that transform their lives.

Let’s dive into the rules and a few pro tips to help you with the 75 Hard diet, motivation, and more!

What is the 75 Hard Challenge?

Related: 67 Gym Slang Terms

75 hard challenge

The 75 Hard Challenge is a program that involves following six rules daily for 75 days. If a day goes by when even a single rule wasn’t followed, you have to start over!

Who created the 75 Hard Challenge?

Andy Frisella is the creator of the 75-Day Hard challenge. He is a YouTuber, author, and entrepreneur with a passion for bettering oneself.

He created the challenge to guide others on how they could build discipline and mental strength without spending a bunch of money.

Is the 75 Hard Challenge safe?

75 day hard challenge

Overall, the 75 Hard Challenge is safe. The only possible risks are if someone chooses to follow a diet lacking in nutrition or someone takes the intensity of the two daily workouts too far.

While it has many benefits, this challenge is not for everyone due to its intensity. If you find that it starts to take a toll on you mentally because you fear messing up a rule and having to start over, the 75 Soft Challenge may be more suitable and realistic.

Who is the 75 Hard Challenge for?

Related: 7 Day Gym Workout Plan For Beginners 

75 day hard challenge rules

This challenge was designed for those who need a simple structure to change their lives one day at a time. Following the 75-Day Hard Challenge rules can result in improved health as well as better discipline in many areas of your life.

The 75-Day Hard Challenge is affordable because you do not have to pay for a trainer or nutritionist to take you through it.

However, this also means you are on your own for accountability!

Things to Consider Before Doing the 75 Hard Challenge

75 hard program considerations

While it isn’t for forever, the 75 Hard program is a big commitment. The six rules themselves are not individually challenging. But following all of them for 75 days straight without messing one up will be quite difficult.

It is important that you recognize what kind of person you are when it comes to achieving goals and making lifestyle changes.

For example, with weight loss, some people like to be all-in and do what they must to lose weight as quickly as possible. 

Others prefer to take the slow and steady approach since it is less stressful.

Can you handle the intensity of the 75-Day Hard Challenge? Are you willing to give up things like alcohol and skip spending time with friends to get in your second workout?

Ultimately, it is all certainly worth it because of the positive changes you will make. However, there are sacrifices.

Why do the 75 Hard Challenge?

75 hard workout importance

Rigid rules, intense exercise, and sacrifices. Why would anyone volunteer for the challenge? The following benefits may all be worth it. 

75 Hard Challenge Benefits

1. Developing healthy habits.

If this challenge is about anything, it’s developing healthy habits that will benefit many areas of your life. The 75-Day Hard Challenge checklist addresses improvement that is both physical and mental. 

By sticking with it, you can develop the habits required to successfully complete this challenge and learn how to create other practices in your life.

2. Fitness levels improve.

The combination of following a healthy diet, eliminating cheat meals and alcohol, and doing two workouts a day will result in your overall fitness levels getting better. 

When you treat the body right, it will return the favor by giving you more agility and energy!

3. Better discipline.

This challenge includes the word “hard” for a reason – being 100% adherent to the 75-Day Hard Challenge rules for that long of a period of time isn’t going to be easy. 

However, it will be worth it as you discover a whole new level of discipline you didn’t even know you were capable of.

4. Physical transformation.

Spending all that time exercising won’t go to waste! Whether you primarily want to lose weight or gain muscle, you can certainly make excellent progress in the 75 days you do this challenge. 

How your habits change in the kitchen will also significantly impact your physique.

5. Improved moods.

An improved mood is one of the many 75 Hard Challenge results due to the healthy lifestyle encouraged. Getting in a 45-minute workout outdoors every day will be especially helpful!

What are the possible drawbacks of the 75 Hard Challenge?

While the 75-Day Hard Challenge can undoubtedly help, it will not be all sunshine and rainbows. 

Sticking with the rules without any wiggle room will be quite difficult, and this could result in you becoming stressed or even obsessive.

If you find the 75 Hard Challenge rules are starting to take over your life in a negative way, a more relaxed approach to developing healthy habits may be preferable. 

This doesn’t mean you should give up altogether on making a change; just approach it from a different angle.

75 Hard Challenge Rules

75 hard challenge rules

1. Stick to a specific diet.

This is an interesting rule because the only guideline is to choose a diet and stay committed. You can follow any eating plan that you want as long as it is healthy and will benefit you.

Perhaps you want to try something new like veganism or paleo. Or, you could simply cut out all the bad stuff that you have been telling yourself you would for too long. Now is your chance to truly commit!

2. No cheat meals or alcoholic drinks.

Whether you drink often or just socially, cutting out alcohol can be difficult. However, alcohol makes transforming your body for the better quite difficult, and it can really impair some of your organs.

Eliminating alcohol and any cheat meals will make you feel better than you likely have in a really long time. It can make losing weight or building muscle much easier, too. 

Be wary, though…this is one of the 75 Hard Challenge rules where people struggle the most!

3. Track your progress daily and take photos.

Simply stepping on the scale every once in a while or observing yourself in the mirror isn’t enough to truly see your 75 Day Hard Challenge results. 

Sometimes, we can be tough on ourselves and think we aren’t making progress even when we are.

To eliminate this bias, keep track of your weight and waist and hip measurements daily, so the numbers are always in front of you. 

You will also need to take a picture of yourself every day, preferably in the same pose. This is where you will really see a difference!

4. Drink a gallon of water daily.

Staying hydrated has numerous benefits, and while some people drink plenty of water, most people do not consume nearly enough daily.

Try buying a gallon jug to make tracking your water easier.

5. Read 10 pages of nonfiction daily.

Broaden your knowledge by reading ten pages of a nonfiction book every day. 

This will allow you to get through about two books during the challenge and likely give you ideas for other habits you may want to work on after the challenge is over.

6. Work out for 45 minutes twice a day.

This rule is the one that many people cannot realistically sustain due to their busy schedules. However, it is certainly worth it if you can make it happen!

One workout is required to be outside, but the other can be done indoors. Feel free to exercise at home, at the gym, or anywhere that is convenient. 

It is also entirely up to you what 75 Hard Challenge workouts you do.

The Best 75 Hard Workout Plan 

If you are unsure of how your weekly 75 Hard Challenge workout plan should look, feel free to take a look at the plans below to follow along with or use for inspiration!


AMYoga for 45 minFull body lifting workoutSport activity for 45 minUpper body lifting workoutYoga for 45 minLower body lifting workoutSport activity for 45 min
PMWalk outside for 45 minWalk outside for 45 minWalk outside for 45 minWalk outside for 45 minWalk outside for 45 minWalk outside for 45 minWalk outside for 45 min


AMChest, triceps, and shoulders lifting workoutBack, biceps, and abs lifting workoutLower body lifting workoutYoga for 45 minChest, triceps, and shoulders lifting workoutBack, biceps, and abs lifting workoutLower body lifting workout
PMWalk outside for 45 minWalk/run intervals outside for 45 minJog outside for 45 minWalk outside for 45 minWalk/run intervals outside for 45 minJog outside for 45 minWalk outside for 45 min

The Best 75-Day Hard Challenge Diet Plan

75 day hard challenge diet plan

As mentioned before, you can follow any 75-Day Hard Challenge diet plan that you wish as long as it is healthy and will better your body and mind. 

Below, we have provided some meal ideas that can get you started on including more nutrient-dense foods into your everyday diet. 

Be sure to focus on getting in plenty of protein to contribute to a faster metabolism and increased muscle mass. Your body will really need it to help repair your muscles after your workouts!

To have enough energy to make those workouts happen in the first place, healthy sources of carbohydrates will be necessary. 

Healthy fats also serve many purposes, including keeping your brain and heart healthy and lowering blood pressure levels.

So, let’s dive into your example 75 Hard Challenge meal plan!

7-Day Sample Meal Plan

Breakfast Ideas

1. Overnight Oats

If your mornings tend to be more hectic than not, overnight oats could be your saving grace!

Get creative with mixtures and put them in a mason jar, so you can easily grab one and go. Start with a base such as a nut milk or water, and then add your oats. Add whatever toppings you would like. 

A few ideas are berries, chia seeds, honey, walnuts, and dried fruit.

2. Egg Muffins

Egg muffins are another great idea for those with little time in the mornings because they can easily be meal prepped! 

Combine eggs or egg whites, veggies like spinach, onions, bell peppers, and ground turkey. Pour the mixture into a muffin tin and bake in the oven for a healthy, high-protein breakfast.

Lunch Ideas

1. Chicken and Quinoa Bowl

Try making a simple and nutritious bowl with quinoa, chicken, and various veggies. Add your favorite sauce and spices to make it your own!

2. Cucumber Boats

For a lighter lunch, try making cucumber boats. Cut a cucumber in half along its length and carve out the center. Fill it with rice and shrimp, and top with desired sauce and spices.

Dinner Ideas

1. Spaghetti and Meatballs

Spaghetti and meatballs may not be the healthiest choice, but you can make it so! Choose whole wheat or high-protein pasta, and make your meatballs out of ground turkey rather than beef.

You can also mix in various veggies to add additional nutrients to the dish.

2. Salmon and Veggies

A quick and easy dinner packed with vitamins is salmon with a side of broccoli and sweet potatoes. Try to always have these ingredients in your fridge when you need to whip something together fast!

Snack Ideas

1. Veggies and Hummus

Experiment with various hummus flavors to keep things interesting, and enjoy with cauliflower, cucumbers, bell peppers, and carrots.

2. Avocado Toast

Prepare some whole grain toast and top with avocado, turkey slices, and everything bagel seasoning for a quick snack.


At the end of the day, you do not need supplements to be healthy. However, they can make things a bit easier and help you out on the days when you aren’t 100%.

For the purpose of the 75 Hard diet, you may want to start taking a multivitamin if you aren’t already. 

Multivitamins are great because the average person’s diet is deficient in at least one nutrient, and this supplement helps to provide the body with what it needs in these cases. 

When shopping for a multivitamin, try to find one that is organic and sourced from whole foods.

Another supplement worth considering is protein powder. If you are looking to maximize the amount of muscle mass you gain from your workouts, drinking a protein shake after every 75 Hard workout is ideal!

Be diligent with your research of powders beforehand to try and get the healthiest option with no fillers and minimal artificial ingredients.

Calories Recommendations

Everyone’s calorie recommendations on the 75 Hard Challenge diet are going to be different based on a lot of factors. A few of these include goals, age, weight, height, and gender.

To get started, you want to figure out what your maintenance calories are. This is the number of calories you can eat every day and not lose or gain weight. There are many online calculators that can give you an estimate.

Next, figure out if you want to be in a caloric deficit or surplus. If you want to lose weight, you want to be in a deficit and eat 250 to 500 calories less than your maintenance calories.

If you want to gain weight, you want to be in a caloric surplus and eat 250 to 500 calories over your maintenance calories.

You can use apps such as MyFitnessPal to help you track all your food. However, keep in mind that you do not need to count calories for the 75 Hard program.

Pro Tips to Do the 75 Hard Challenge Effectively

75 day hard challenge checklist

1. Take it one day at a time.

The idea of being 100% adherent for 75 days straight can be quite intimidating, but what about being 100% adherent only for today? That sounds more doable, right?

Have that mindset every day, and the next thing you know, you are deep into the 75 Hard Challenge phases and doing great!

2. Keep the end goal in mind.

When it starts to get tough, you have to remember why you started. Think back to how you felt when you first started following the 75 Hard Challenge rules and what you were hoping to accomplish from it. 

Don’t let your past self down!

3. Pay attention to your progress.

Every day, you will be tracking your progress, but be sure to take time to compare your current picture and measurements to the ones you took on day one. This will be a nice little reminder of how far you have come!

4. Celebrate the small victories.

Set up some small and realistic goals you want to achieve along the way. This could even include just being successful for a certain number of days.

Set up a reward for yourself if you achieve these goals to give yourself a pat on the back for everything you’ve accomplished.

5. Do it with a friend.

Accountability and support mean a lot when it comes to making a change, and doing the 75 Days Hard Challenge with a friend could make it that much easier.

See if you can find a buddy or family member who wants to transform their lives over the next 75 days!


We hope that you enjoyed our overview of the 75-Day Hard Challenge. Overall, the 75 Hard program is difficult, but it is at least straightforward to follow and doesn’t have to cost you anything.

If you think that the 75 Hard Challenge is worth giving a try, do your best to truly commit and make a positive change in your life. 

If you are still unsure if it will be too intense and stressful, then perhaps you could try the 75 Soft Challenge instead.

Comment below whether or not you are going to give the 75-Day Hard Challenge a try, and don’t forget to share this article with anyone else that may find it helpful!

Frequently Asked Questions

What is the 75 Hard Challenge?

The 75 Day Hard Challenge involves following six rules for 75 days straight without ever breaking a rule. 

The challenge was designed to help build mental toughness while transforming people’s daily habits.

What are the 5 things for 75 Hard?

There are technically six 75 Hard challenge rules, but some people combine that you need to stick to a specific diet and not have cheat meals or alcohol. 

The others include drinking a gallon of water, reading ten pages of nonfiction, and tracking your progress by taking photos daily. 

You also need to do two 45-minute workouts every day, and one of them needs to be outdoors.

What are the 6 rules of 75 Hard?

The six rules of 75 Hard Challenge are: 

(1) stick to a specific diet, (2) no cheat meals or alcohol, (3) track your progress daily and take photos, (4) drink a gallon of water daily, (5) read ten pages of nonfiction daily, and (6) work out for 45 minutes twice a day.

What are the 3 phases of 75 Hard?

If you finish the 75 Hard Challenge, you can continue it while adding more rules in phases. 

Phase 1 adds three more tasks: a five-minute cold shower, eight critical power list tasks, and 10 minutes of dedicated visualization. 

Phase 2 is 30 days of the 75 Hard rules you’re accustomed to. 

Phase 3 entails the cold shower plus a random act of kindness and having a conversation with a stranger.