What is on the 75 Hard daily checklist?
There are five tasks, done every day for 75 days in a row: follow a diet with no cheat meals and no alcohol, do two 45-minute workouts with one outdoors, drink a gallon of water, read 10 pages of non-fiction, and take a progress photo. Track the workouts separately and you get six boxes.
| ✓ | Task | The detail people miss |
|---|---|---|
| ☐ | Diet | Any diet you choose, but no cheat meals and no alcohol, all 75 days. |
| ☐ | Workout 1 (45 min) | 45 minutes, any training. |
| ☐ | Workout 2 (45 min, outdoors) | Outdoors whatever the weather. The official pages say at least three hours apart from workout 1. |
| ☐ | 1 gallon of water | Plain water, about 3.8 litres. |
| ☐ | 10 pages of non-fiction | A real book. Audiobooks do not count. |
| ☐ | Progress photo | Every day, not just on day 1 and day 75. |
Miss any box and you start over at day 1. That rule comes from the program, created by Andy Frisella, and our rules page links to the official source for each detail.
Can I print the 75 Hard checklist?
Yes. The free PDF has six day cards per page, each with every task spelled out and a box to tick. Print about 13 pages to cover all 75 days, or print one page a week. No email or sign-up is needed. If you want everything on a single sheet instead, use the one-page 75 Hard tracker printable.
Is there an online 75 Hard checklist?
Yes, right here. Pick 75 Hard and your start date, then tap a day and tick the tasks as you finish them. It saves in your browser with no account, counts your streak, and in strict mode it warns you if an earlier day is incomplete. You can also save the grid as an image.
What order should you do the checklist in?
The rules don't set an order, so set one that protects the tasks you're most likely to skip. Many people do the outdoor workout and the photo in the morning, sip water on a schedule, and read before bed. Whatever you choose, tick each box as soon as it's done, not from memory at night.
A simple day that works for a lot of people:
- Morning: progress photo, then the outdoor workout. Start your first bottle of water.
- Midday: half the water should be gone by lunch. Prep your meals to stay on the diet.
- Afternoon or evening: the second workout, at least three hours after the first.
- Night: 10 pages, then check every box before you sleep.
Frequently asked questions
Does the 75 Hard checklist include steps or calories?
No. The program sets no calorie, macro or step targets. You choose the diet and follow it strictly. If you want to track calories or steps, add your own task in the online tracker. They won't change whether a day counts.
Can both 45-minute workouts be outdoors?
Yes. At least one has to be outdoors, so doing both outside is fine. The second workout should be a separate 45-minute session, not one 90-minute session split in two.
Is this checklist official?
No. It is a free checklist made by our team. It tracks the five tasks as published on the official program pages, which we link from our rules page. For anything unclear, check the official source.