What is in the 75 Soft challenge PDF?
The free PDF has two pages. Page one lists the four 75 Soft tasks, a side-by-side table against 75 Hard, and four set-up tips. Page two is a 75-day tracker with boxes for eating well, a 45-minute workout, three liters of water and ten pages of reading. It downloads directly, with no email or account.
| Page | What it has |
|---|---|
| 1. Rules sheet | The four daily tasks, the no-restart rule, a 75 Soft vs 75 Hard table and a before-day-1 checklist |
| 2. Tracker | Days 1 to 75 with four boxes a day, plus start date, day-75 date and your water target |
If you only want the grid, the one-page 75 Soft tracker is still available, along with an online version.
What are the 75 Soft challenge rules?
The common version has four daily tasks for 75 days: eat well and drink alcohol only on social occasions, do one 45-minute workout with one active-recovery day a week, drink three liters of water, and read ten pages of any book. Missing a day does not send you back to day one.
75 Soft is community-made, so there is no official rulebook and versions differ slightly. Our sheet follows the version described by Cleveland Clinic, Healthline and Verywell Health, checked October 30, 2026. The full explanation of each task is in our 75 Soft rules guide.
How is 75 Soft different from 75 Hard?
75 Soft keeps the structure of 75 Hard but lowers every dial: one workout instead of two, no outdoor rule, a weekly recovery day, three liters of water instead of a gallon, any book instead of non-fiction, no daily photo, and no restart when you miss. That is why many people try it first.
| 75 Soft (common version) | 75 Hard | |
|---|---|---|
| Workouts | One × 45 min, one recovery day a week | Two × 45 min, one outdoors |
| Diet | Eat well, alcohol socially | Chosen diet, no cheat meals, no alcohol |
| Water | 3 liters | 1 gallon |
| Reading | 10 pages, any book | 10 pages, non-fiction |
| Progress photo | Not required | Daily |
| Miss a day | Keep going | Restart at day 1 |
75 Hard was created by Andy Frisella; 75 Soft is not his program, and he did not write or review this page. For a full comparison, including 75 Medium, see 75 Hard vs 75 Soft. The 75 Hard version of this printable is the 75 Hard challenge PDF.
How should you set up the tracker before day one?
Write three decisions on the sheet before you start: what "eat well" means for you in one sentence, which day of the week is your active-recovery day, and your water target. Then fill in your start date and day-75 date. Settling those in advance turns each evening into a quick yes-or-no check.
Good one-sentence diet rules are concrete: "no sugary drinks", "a vegetable with every dinner" or "cook at home five nights a week". Vague rules such as "be healthier" are hard to tick honestly.
What if you miss a day of 75 Soft?
Leave that row blank and carry on the next day. The common version has no restart rule; Cleveland Clinic describes it as trusting you to hold yourself accountable instead. A blank box on paper is still useful, because a pattern of misses on the same weekday tells you where the plan needs fixing.
If you want more pressure, add a house rule before you start, such as "never two blanks in a row", and write it in the margin.
Frequently asked questions
Is the 75 Soft challenge PDF free?
Yes. It is a direct download with no email, no account and no payment.
Can I change the tasks on the sheet?
The printed sheet uses the common version. If yours differs, the online 75 Soft tracker lets you edit the task names.
Does the active-recovery day count as the workout?
Yes. In the common version, one active-recovery day a week (stretching, an easy walk or mobility work) fills the workout box.
Is 75 Soft safe for beginners?
It is gentler than 75 Hard, but check with a doctor if you have a health condition or are new to exercise. This page is not medical advice.