75 Hard Challenge The Complete Guide and Rules (PDF - Download - Online Reading)

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75 Hard Challenge took over social media. Especially on TikTok. The 75 Hard Challenge was created by fitness guru Andy Frisella. He wanted to do a challenge that would show people the effect that 75 days of discipline in a row could have on oneself. It is important to note that you should consult your doctor or health care provider before starting 75 Hard or any other fitness program to determine if it is right for your needs and not start if you are advised against it.

The challenge is to stick to five main pillars for 75 days in a row:

You should drink a gallon of water a day.
You must choose a diet and stick to it, with no cheat meals (and no alcohol).
You should exercise twice a day for 45 minutes, and one of the workouts should be done outdoors.
You should read 10 pages of a self-help or entrepreneurial book every day.
You must take a progress photo each day.
This challenge was designed solely to test mental toughness. The point is to prove to yourself that you will stick to the guidelines no matter what, with absolutely no excuses or modifications. The problem is that if you don't fully adhere to these guidelines, even for just one day, or you slip up, you have to start over.

Download 75 Hard Challenge PDF

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75 Hard Challenge