What is on this 75 Hard tracker printable?
It is one page with all 75 days in three columns of 25. Each day has a blank for the date and six boxes: diet, workout 1, workout 2 (outdoors), a gallon of water, 10 pages of reading and a progress photo. The top has fields for your start date, your day-75 date and your attempt number.
The restart rule is printed at the bottom so you can't forget it: miss any box and you go back to day 1. The sheet is black on white with one green header row, so it prints fine on a cheap home printer, and the grey still reads clearly in black and white.
Want more than one format? There are three free PDFs here, all without an email form:
- 75 Hard tracker (one page): the grid above, best for the fridge.
- 75 Hard calendar: 75 boxes in a weekly calendar layout with a dot for each task. See the calendar page.
- Daily checklist cards: six day cards per sheet with every rule spelled out. See the checklist page.
How do you print the 75 Hard tracker PDF?
Open the PDF and print it at 100% or "actual size" in portrait, one side. It is sized to fit both US Letter and A4, so nothing gets cut off. Black and white is fine. On a phone, open the file, tap share, then print, or save it to Files and print later from a computer.
If your printer adds its own margins and clips the edge, choose "fit to page" instead. The boxes get slightly smaller but stay easy to tick.
Is the printable tracker free?
Yes. The PDF is free to download, print and share for personal use, with no email address, no account and no paywall. The online tracker on this site is free too. The only paid product on this page is The Operator Standard app, shown in a clearly marked box with a tracked link.
Paper or app: which 75 Hard tracker should you use?
Use whichever one you will actually look at every day. Paper is hard to fudge: you can't quietly edit yesterday, and it sits where you'll see it. An app or browser tracker does the math for you, counting your streak and flagging a missed day. Many people use both: paper on the fridge and the online tracker as a backup.
| Printable PDF | Online tracker | Google Sheets template | |
|---|---|---|---|
| Setup | Print once | Pick a start date | Import one file |
| Streak and missed-day check | By eye | Automatic | Automatic (formula) |
| Works offline | Yes | Yes, once loaded | Needs Sheets or Excel |
| Easy to fudge | No | A little | A little |
| Cost | Free | Free | Free |
Prefer to track it online?
The same tracker runs in your browser below. Pick "75 Hard" and your start date, then tick off each task. It saves on this device only, shows your day number and streak, warns you about a missed day, and can print your progress or export a CSV for Google Sheets.
What are the 75 Hard rules this tracker covers?
75 Hard, created by Andy Frisella, has five daily tasks 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 plain water, read 10 pages of non-fiction, and take a progress photo. The two workouts get separate boxes, which makes six.
The official program pages add a few details that are worth writing at the top of your sheet: the two workouts must be at least three hours apart, audiobooks do not count for the reading, and the water must be plain. Our full rules page covers the edge cases, with links to the official pages.
Frequently asked questions
Is this the official 75 Hard PDF?
No. This is a free tracker made by our team, not the official one. The official program and its own PDF are published on the program's website. Our sheet tracks the same five published daily tasks, and you can download it without an email address.
When does 75 Hard end if I start today?
Day 75 is your start date plus 74 days. If you start on November 1, day 75 is January 14. The end-date calculator works it out for any date and can add the finish to your calendar.
Can I use this tracker for 75 Soft or 75 Medium?
Use the 75 Soft tracker for 75 Soft, which has its own PDF with four boxes a day and no restart rule. For 75 Medium or a custom challenge, use the online tracker, edit the tasks, then print a blank sheet.
What if I miss a day?
Under the 75 Hard rules, any missed task means starting again at day 1, even on day 74. Print a fresh sheet and write a new attempt number. Our restart guide covers how to come back without quitting for good.