The 75 Hard Rules: Complete Checklist of All 6 Daily Tasks
Become her — in 75 days.
75 Hard has six rules, and every one applies every single day for 75 days — no cheat days, no swaps, no exceptions. Andy Frisella created the program and calls it a mental toughness challenge, not a fitness plan, which is exactly why the rules are so unforgiving: follow a diet, complete two 45-minute workouts with one outdoors, drink a gallon of water, read 10 pages of nonfiction, and take a progress photo — with zero alcohol the entire time. Miss a single task and you start over at day one. This page lays out every rule as the program states it, clears up the details people most often get wrong, and gives you a daily checklist you can screenshot or print. And if you want to track it properly instead of on a napkin, Her 75 was built for exactly this.
Track Your 75 DaysThe 6 Rules of 75 Hard
75 Hard was created by entrepreneur Andy Frisella, who frames it as a mental toughness program rather than a fitness challenge. The rules as commonly stated: follow a structured diet of your choosing with no cheat meals; complete two 45-minute workouts every day, one of which must be outdoors; drink one gallon of water; read 10 pages of a nonfiction book; take a daily progress photo; and drink zero alcohol for the full 75 days. Every task, every day. There are no rest days, no substitutions, and no partial credit — a 40-minute workout is a fail. The difficulty is the point: the program is designed to build discipline through small, non-negotiable promises kept daily for 75 straight days. Understand each rule precisely before you start, because the fine print is where most attempts die.
The Details People Get Wrong
Four details trip up more people than the workouts themselves. First, the outdoor workout happens regardless of weather — rain, snow, or heat, you're outside for 45 minutes. Second, the two workouts are separate sessions; one 90-minute workout does not count as two. Third, the reading means actually reading 10 pages of nonfiction — under the commonly stated rules, audiobooks don't count, and the book should be something that develops you, not a novel. Fourth, the gallon means plain water; coffee, tea, and flavored drinks don't count toward it under the strictest reading. The diet rule is more flexible than people expect — you choose the diet — but once chosen, you follow it with zero cheat meals. And the progress photo is a full task: forgetting it on day 40 fails the day just like skipping a workout.
Break One Rule, Back to Day 1
The defining rule of 75 Hard is the reset: miss any task on any day and you start over at day one — even if you're on day 74. As Frisella states it, there are no exceptions for travel, holidays, birthdays, or bad weather. The program treats the restart as the mechanism that makes the other rules mean something; if a missed task cost nothing, the checklist would just be a suggestion. In practice, this is where most attempts end — not from a failed workout, but from a forgotten photo or a gallon left half-finished at midnight. Decide before you start what a slip means for you: restart as the program is written, or continue under a modified challenge you define honestly. Either is a real choice. Pretending you didn't miss the day is the only option that defeats the purpose.
Your Daily 75 Hard Checklist
Here is the full daily checklist — screenshot it, print it, or stick it on the fridge: 1) Follow your chosen diet, no cheat meals. 2) Workout one: 45 minutes. 3) Workout two: 45 minutes, outdoors. 4) Drink one gallon of water. 5) Read 10 pages of nonfiction. 6) Take a progress photo. 7) No alcohol. Seven boxes, ticked before you sleep, 75 days in a row — that's the entire program. Two habits make the checklist survivable: front-load the awkward tasks (the outdoor workout and the photo) so they can't be forgotten at 11 p.m., and check items off the moment they're done rather than reconstructing your day from memory. Most failed days aren't skipped tasks — they're untracked ones you can't prove to yourself you finished.
Full 75 Hard or Choose Your Hard?
75 Hard as written is extreme by design — roughly three hours of daily tasks for two and a half months with a total reset hanging over every day. Some people thrive on those all-or-nothing stakes. Others do better committing to a version they can sustain alongside a job, kids, or a body that's easing back into training. That's a strategy decision, not a weakness. If you modify, own it: pick your rules on day one, write them down, and hold them with the same seriousness as the original. Her 75 is built around exactly this choice — run full hard mode with the rules as written, or choose your hard: 75 Soft for a gentler reset, Glow Up, Sugar-Free, Mental Wellness, Better Me, or a custom challenge with rules you define yourself.
Tracking All Six Rules Without a Spreadsheet
A paper checklist works until day 30, when you can't remember whether you finished Tuesday's gallon. Her 75 turns the rules into daily missions — workout, water, reading, clean eating, progress photo — that you can check off straight from a home-screen widget. Snap a proof photo for a task and it lands in a photo calendar of your challenge; one tap replays any day of the journey. Add friends to your circle and follow each other's current day and streak, because 75 days is easier when someone notices whether you showed up. Your challenge data and proof photos stay on your device and your own private iCloud — they never leave it. If you're running full hard mode, the rules are the rules; on most other tracks, streak protection means one off day doesn't erase forty good ones. Free to download; Premium unlocks every challenge.
