What is in this 75 Hard challenge PDF?
The free PDF has two US Letter pages. Page one lists the five daily rules in plain English, the publisher's answers to six common questions, and a short checklist for before day one. Page two is a 75-day tracker with six boxes a day. It downloads directly: no email, no account and no app required.
| Page | What it has |
|---|---|
| 1. Rules sheet | The five rules, the restart rule, six FAQ answers (audiobooks, outdoors, workout gap, walks, drinks, flavored water) and a before-day-1 checklist |
| 2. Tracker | Days 1 to 75 in three columns, with boxes for diet, workout 1, outdoor workout 2, water, reading and photo, plus start date, day-75 date and attempt number |
The rules sheet is our own summary, written to be read in under a minute. It is not a copy of any official document.
What are the 75 Hard rules on the PDF?
The sheet lists the five daily rules as commonly summarised: follow a diet with no cheat meals and no alcohol, do two 45-minute workouts with one outdoors, drink a gallon of water, read ten pages of non-fiction, and take a progress photo. Miss any of them on any day and you restart at day one.
The same five rules appear in summaries from Cleveland Clinic and Healthline. The FAQ answers on the sheet come from the 44Seven Media program FAQ, checked October 30, 2026. For the longer explanation, including the safety notes, read our 75 Hard rules guide.
Is there an official 75 Hard rules PDF?
The official program shares its rules and resources free when you sign up with an email at 75hard.com, and the official app covers the same ground. We do not host or copy those materials. This sheet is an unofficial, plain-English summary for people who just want something printable without signing up.
75 Hard was created by Andy Frisella. Nothing on this page or in the PDF was written, reviewed or approved by him. If a detail on our sheet ever differs from the official program, the official program wins.
How can you tell if a 75 Hard PDF is accurate?
Check it against five things: two separate 45-minute workouts, one of them outdoors; a gallon of plain water; ten pages of a real non-fiction book, not audio; a diet with no cheat meals and no alcohol; and a daily photo. Any sheet that softens one of those is describing a variation, not 75 Hard.
Copies made by individuals vary, so these are the points worth checking against the publisher's FAQ:
- Reading: audiobooks and podcasts do not count.
- Workouts: one 90-minute session does not replace two separate 45-minute sessions with a break between them.
- Outdoors: a garage or covered patio does not count as outside.
- Water: flavored water does not count; it has to be plain.
How do you use the 75 Hard tracker page?
Write your start date and day-75 date at the top, then tick six boxes each night before bed: diet, workout one, outdoor workout two, gallon of water, ten pages, and progress photo. Day 75 is your start date plus 74 days. If a box stays empty, start a new sheet and write the next attempt number.
Some tips from people who finish:
- Tick at the same time every night. Brushing your teeth is a good anchor.
- Keep the sheet where you will see it in the morning. The fridge or the bathroom mirror works better than a drawer.
- Use the notes margin for the second workout time. Writing "6pm walk" the night before removes a decision.
- Prefer to tick on your phone? Our online tracker saves in your browser and has a 75 Hard preset.
What else should you print with it?
Most people only need these two pages. If you want more, print our one-page 75 Hard calendar for a month-view, the daily checklist cards for a wallet or gym bag, or the free before and after log to record measurements on days 1, 25, 50 and 75.
The xlsx template on our Google Sheets tracker page does the same job as the PDF if you prefer a spreadsheet.
Frequently asked questions
Is the 75 Hard challenge PDF free?
Yes. Both pages download directly with no email, no account and no payment. Print as many copies as you need.
Does the PDF fit on A4 paper?
It is laid out for US Letter. On A4, choose "Fit to page" or "Scale to fit" in your print dialog and it prints cleanly.
Can I use the PDF for 75 Soft?
Use our 75 Soft challenge PDF instead. It has the four 75 Soft tasks and no restart rule.
Do I need to see a doctor before 75 Hard?
The official program tells you to consult a physician before starting, and that is sensible advice for any demanding program. This page is not medical advice.