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Article: What is the 75 Hard Program and it's 5 Critical Tasks? + Free 75 Hard Daily Plan

What is the 75 Hard Program and it's 5 Critical Tasks? + Free 75 Hard Daily Plan

What is the 75 Hard Program and it's 5 Critical Tasks? + Free 75 Hard Daily Plan

What is the 75 Hard Program?

The 75 Hard Program is a transformative challenge designed to cultivate mental toughness, discipline, and resilience over the course of 75 consecutive days. Developed by entrepreneur Andy Frisella, this program offers participants a structured framework to push beyond their comfort zones and develop habits that promote personal growth.

At its core, the 75 Hard Program is not solely focused on physical fitness, although it does involve rigorous exercise. Instead, it emphasises holistic self-improvement, encompassing mental strength, emotional resilience, and consistent action towards one's goals.

What are the 5 critical tasks of 75 hard?

The program consists of five non-negotiable tasks that participants must adhere to every single day for the duration of the 75 days:

1. Follow a Strict Diet:

Participants are required to adhere to a strict diet plan, eliminating cheat meals and alcohol consumption. This entails consuming nutritious, whole foods that support overall health and well-being.

2. Drink One Gallon of Water:

Proper hydration is essential for optimal physical and mental performance. Participants must consume at least one gallon (128 ounces) of water each day to stay hydrated and energised.

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3. Work Out Twice a Day: Engage in two separate workouts every day, with at least one session taking place outdoors. These workouts can vary in intensity and duration but should challenge participants physically and contribute to their overall fitness goals.

4. Read 10 Pages of a Non-Fiction Book: Cultivate a habit of continuous learning and personal development by reading at least 10 pages of a non-fiction book each day. This practice stimulates the mind, expands knowledge, and fosters personal growth.

5. Take a Progress Picture: Document your journey by taking a daily progress picture to track physical transformation and reinforce commitment to the program. These visual reminders serve as tangible evidence of progress and motivation to keep pushing forward.

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The 75 Hard Program is not just about completing a checklist of tasks; it's about instilling habits, cultivating discipline, and fostering a mindset of relentless pursuit towards one's goals. Whether it's improving fitness, achieving personal or professional milestones, or enhancing overall well-being, the principles of the 75 Hard Program can be applied to various areas of life, empowering individuals to unlock their full potential and thrive in every aspect of their journey.

What Counts as a Workout for 75 Hard?

Workouts for the 75 Hard Program can encompass a wide range of activities, from traditional gym sessions to outdoor pursuits. The key is to engage in physical activity that pushes your limits and contributes to your overall fitness goals. Here are some examples of what counts as a workout:

  • Weightlifting sessions
  • Cardiovascular exercises (running, cycling, swimming)
  • Yoga or Pilates classes
  • Hiking or trail running
  • High-intensity interval training (HIIT)
  • Team sports or recreational activities

How to Start and Succeed in the 75 Hard Challenge

Starting the 75 Hard Challenge requires a strong commitment and a willingness to embrace discomfort. Here's how to begin your journey:

  1. Set Clear Goals: Define your reasons for undertaking the challenge and establish specific, measurable goals to work towards.

  2. Plan and Prepare: Create a daily schedule that allows ample time for workouts, meal preparation, reading, and other tasks.

  3. Stay Accountable: Share your goals with friends, family, or an accountability partner who can support you throughout the journey.

  4. Embrace Challenges: Expect obstacles and setbacks along the way, but remember that overcoming adversity is an integral part of the process.

  5. Celebrate Milestones: Acknowledge and celebrate your progress at key milestones throughout the 75 days, but remain focused on the ultimate goal.

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Example Daily 75 Hard Program Plan

Here's an example daily timeline for completing the 75 Hard Program:


5:30 AM - Wake Up:

  • Start your day early to maximise productivity and set a positive tone.
  • Begin with a positive affirmation or visualisation to set intentions for the day ahead.

5:45 AM - Morning Workout (Indoors):

  • Engage in a 45-minute strength training session focusing on compound exercises like squats, deadlifts, and bench presses.
  • Incorporate core exercises such as planks, Russian twists, and leg raises for 15 minutes.

7:00 AM - Hydration and Breakfast:

  • Drink 16 ounces of water to kickstart hydration.
  • Enjoy a nutritious breakfast consisting of protein, healthy fats, and carbohydrates to fuel your body for the day ahead.

8:00 AM - Reading Session:

  • Spend 30 minutes reading 10 pages of a non-fiction book that aligns with your personal or professional goals.
  • Take notes or highlight key insights to reinforce learning and retention.


12:00 PM - Lunch and Hydration:

  • Consume a balanced lunch comprising lean protein, vegetables, whole grains, and healthy fats.
  • Drink another 16 ounces of water to maintain hydration throughout the day.

1:00 PM - Work or Study:

  • Dedicate focused time to work on professional projects, academic studies, or personal development initiatives.
  • Minimise distractions and prioritise tasks based on importance and deadlines.


4:00 PM - Afternoon Workout (Outdoors):

  • Head outdoors for a 30-minute trail run or hike in a nearby park to connect with nature and boost mental well-being.
  • Follow up with a 20-minute bodyweight circuit consisting of push-ups, lunges, and burpees to elevate heart rate and build endurance.

6:00 PM - Dinner and Family Time:

  • Enjoy a wholesome dinner with loved ones, incorporating lean protein, vegetables, and complex carbohydrates.
  • Use this time to connect with family members, share experiences, and unwind from the day's activities.


7:30 PM - Hydration and Relaxation:

  • Drink another 16 ounces of water to ensure adequate hydration before winding down for the evening.
  • Engage in relaxation techniques such as deep breathing, meditation, or gentle stretching to promote restful sleep.

8:30 PM - Wind Down and Reflection:

  • Reflect on the day's accomplishments, challenges, and areas for improvement.
  • Journal your thoughts, gratitudes, and intentions for the following day to foster mindfulness and self-awareness.

10:00 PM - Bedtime Routine:

  • Establish a bedtime routine to signal to your body that it's time to unwind and prepare for sleep.
  • Limit screen time and create a calming environment conducive to relaxation and restorative rest.

By following this example daily timeline, you can effectively complete the 75 Hard Program while prioritising physical fitness, personal development, and overall well-being. Remember to stay consistent, stay disciplined, and embrace the journey of self-improvement one day at a time.