Closeup of Andry Frisella, the founder of the 75 Hard challenge

The 75 Hard Program

Navigating Life's Tough Terrain with The 75 Hard Challenge

Trying to get your physical or mental fitness back on track? It’s time to kickstart the 75 Hard Challenge! The 75 Hard program is more than just a fitness journey, it's a transformative experience designed to push participants beyond their physical and mental limits. Founded by entrepreneur Andy Frisella, this fitness program has gained widespread popularity for its life-changing results.

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Andy Frisella waking up to start the 75 Hard challenge

A Snapshot of the 75 Hard Challenge

This fitness challenge requires individuals to commit to a strict schedule for 75 days, focusing on five daily tasks.

  • 45-minute indoor and outdoor workouts
  • A good diet plan
  • Drinking a gallon of water 
  • Reading 10 pages of non-fiction books
  • Taking a progress photo

The 75 Hard Challenge Morning Routine

Andy Frisella waking up to start the 75 Hard challenge

Rise And Shine— It’s A Good Morning!

Enjoy the morning with renewed energy and purpose with our guide. Before the day starts, equip yourself with three essential practices to ignite your mornings.

  • Set your Amazon Echo Dot LED Alarm Clock in the room to ensure you get out of bed promptly.
  • Begin your day with a positive mantra to build a resilient mindset.
  • Avoid hitting the snooze button and commit to starting your day with  determination.
Andy Frisella drinking water for the 75 Hard Challenge

Hydration and Reflection

  • Drink a full glass of water upon waking to rehydrate your body after hours of sleep. If you want to make hydration easier, it’s time to purchase the Hydro Flask.
  • You can also drink tea or coffee to get fresh in the morning. If you’re looking to make coffee at your home, we recommend purchasing the top-class Keurig Coffee Maker.
  • Find a quiet space for meditation or reflection, focusing on deep breathing and improving mental fortitude.
  • Use this time to express gratitude for the opportunities ahead and visualize your long-term goals as already achieved.
Andy Frisella going for an early morning jog for the 75 Hard program

Early Morning Workout

Beginning your day with physical activity can set a positive tone for what follows.

  • Going to the gym early in the morning can give you a headstart on your day ahead.
  • You could also go for an early morning walk or run and enjoy the serene outdoor environment.
  • Plan your workout the night before to eliminate decision fatigue and ensure a seamless start.
  • Incorporate a mix of exercises like squats and push-ups to target different muscle groups.
  • Utilize interval training or circuit workouts to maximize calorie burn and improve cardiovascular fitness.

Want to give your morning workouts a boost? Invest in top-of-the-line dumbbells and battle ropes from Titan Fitness.

Andy Frisella making a diet meal for the 75 Hard challenge

Fueling Your Body: Creating A Customized 75 Hard Meal Plan

Crafting a meal plan tailored to your preferences and goals is key to optimizing performance and success in this fitness program.

  • Designing nutrient-rich meals: Make a diet plan that includes a balance of protein, carbohydrates, and healthy fats to help your body meet the demands of the 75 Hard program.
  • Eat healthy: Prioritize unprocessed foods like fruits, vegetables, and proteins to support your health and fitness goals.
  • Cook meals beforehand: Prepare meals in advance to ensure you have nutritious options readily available, reducing the temptation to stray from your diet plan. Incorporate a variety of foods and flavors into your meal plan to keep things interesting and prevent boredom with your diet.

You can use the nutribullet Smart Touch Blender to make the perfect meal for your 75 Hard Challenge.

  • No alcohol or cheat meals:  Strictly follow the guidelines by refraining from alcohol and avoiding cheat meals.
  • Portion control: Focus on portion control to avoid overeating and ensure you're consuming the appropriate amount of calories to maintain your energy levels. 
  • Stay consistent: Stick to your meal plan consistently throughout this fitness challenge to maximize results and support your overall health.

With a personalized meal plan designed to fuel your body effectively, you can efficiently tackle the physical and mental demands of this challenge with confidence.

  • High protein diet: Try to eat meats, eggs, and dairy products to support muscle growth which can help you complete the 75 Hard fitness program without any hassle.
  • Keto diet: Focus on a keto diet by prioritizing fats and minimizing carbs to promote weight loss throughout the challenge.
  • Vegan diet: Nourish your body with plant-based foods rich in vitamins, and minerals, and complete the 75 Hard routine with ease.
  • Low-carb diet: Optimize weight loss and stabilize blood sugar levels by reducing carb intake, focusing on nutrient-rich meals for higher energy.
  • Mediterranean diet: Enjoy a variety of colorful fruits, vegetables, and healthy fats, to improve your overall health during the 75 Hard plan.
Andy Frisella eating a healthy breakfast

Nutritious Breakfast

Starting your day with a nutritious breakfast sets the tone for a productive day ahead.

  • Prioritize foods like eggs or Greek yogurt, according to the diet you select to support muscle repair and enhance energy levels.
  • Include complex carbohydrates like whole grains or vegetables to provide sustained energy throughout the morning.
  • Eat healthy fats like avocado or olive oil for brain health and nutrient absorption.
Andy Frisella holding his supplement pills

Take Supplements To Enhance Your Health During The 75 Hard Challenge

Boosting your health with supplements can complement your efforts in the 75 Hard challenge.

Magnesium L-Threonate

Improves cognitive function and enhances brain health by increasing magnesium levels in the brain, which leads to better sleep quality and overall mood enhancement. Developed by Momentous, this supplement is formulated for optimal absorption and effectiveness.

Creatine and Collagen

The Creatine and Collagen supplement bundle boosts muscle strength, and endurance to facilitate better performance during workouts and support muscle recovery It also promotes healthy skin, hair, and joints to help you get through the 75 Hard challenge.


Provides essential fatty acids crucial for heart health and brain function. The supplement reduces inflammation and aids in recovery from exercise-induced muscle damage.


Delivers comprehensive nutrition with a blend of vitamins, minerals, and antioxidants, supporting overall health and energy levels during the 75 Hard Challenge.

Andy Frisella contemplating his day plans

Personal Development Time

Carving out time for personal development is crucial for your growth journey in the 75 Hard program.

  • Select a book that aligns with your personal growth goals and interests.
  • Take notes or highlight key passages to deepen your understanding of the material.
  • Reflect on how the concepts discussed can be applied to your own life and challenges.
  • Set aside dedicated time each morning to read 10 pages for personal growth and self-improvement.
  • Create a calm and quiet environment to ensure you can read peacefully and complete the book reading part of this mental toughness program.
  • You can also focus on journaling for personal development. Check out our article to find out more about starting a Journaling Routine.
Andy Frisella reading a book for the 75 Hard challenge

Book Buffet: Feeding Your Mind with Knowledge

The 75 Hard program provides an excellent opportunity for participants to increase their knowledge with the book reading task.

  • Daily reading requirement: The 75 Hard routine includes reading 10 pages of a non-fiction book each day to promote personal growth.
  • Selecting the right books: Choose books that align with your interests and goals to maximize the benefits of daily reading.
  • Diverse reading material: Explore a variety of genres, topics, and authors to broaden your perspective about different topics. Dive into motivational or self-help books that inspire and empower you to overcome challenges, stay focused, and achieve your goals.
  • Consistency is key: Make reading a non-negotiable part of your daily routine to ensure you meet the 10-page requirement and stay on track with the challenge.
  • Educational opportunities: Use the daily reading requirement as an opportunity to educate yourself on topics related to fitness, nutrition, mindset, and personal development, enhancing your overall experience of the 75 Hard Challenge.
  • Track your progress: Keep a log or journal of the books you've read and the lessons you've gained from them, allowing you to track your personal growth and development throughout the challenge.

When you read different books throughout this 75 Hard fitness challenge, you must remember that feeding your mind with knowledge isn’t just a task but a transformative journey towards better wisdom and self-discovery.

Book Recommendations

  • Mindset: The New Psychology of Success: Find out how focusing on a growth mindset can boost you towards success, as Carol S. Dweck explores the power of believing in your ability to learn and grow.
  • The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph: Understand how Stoic philosophy can help you turn obstacles into opportunities for growth, as Ryan Holiday shares his wisdom for navigating life's challenges.
  • The Four Agreements: A Practical Guide to Personal Freedom: Unlock the secrets to personal freedom and fulfillment by embracing four powerful agreements that can transform your life, as Don Miguel Ruiz offers profound insights into living authentically and breaking free from self-limiting beliefs.
  • Never Finished: Unshackle Your Mind and Win the War Within: Analyze the journey of continuous improvement, as Michael Bernoff provides practical strategies for overcoming mental barriers and increasing your potential.
  • Can’t Hurt Me: Master Your Mind and Defy the Odds: Kickstart an inspiring journey of mental toughness with former Navy SEAL David Goggins, as he shares his remarkable story and offers actionable insights for pushing body limitations and achieving extraordinary fitness goals.
Andy Frisella making a daily plan for the 75 Hard Challenge

Daily Routine Planning

Starting your day with a plan can set you up for success. Here's how you can make the most of your daily routine planning.

  • Start your day by setting aside time for daily planning.
  • Utilize a digital planner or calendar to map out your schedule for the day.
  • Break down your goals into actionable tasks and prioritize them based on urgency and importance.
  • Consider using time-blocking techniques to allocate specific time slots for different activities and minimize multitasking.
  • Anticipate potential challenges that may arise throughout the day and develop contingency plans to address them proactively.
  • Add regular breaks into your schedule to rest and recharge, optimizing productivity and mental clarity. Try to minimize social media usage in your daily routine.
  • Set aside time at the end of each day to review your progress, celebrate your accomplishments, and prepare for the day ahead.

Mid-Day 75 Hard Challenge Routine 

Andy Frisella having lunch

Hydration and Lunch

By prioritizing hydration and enjoying a nutritious lunch, you'll refuel your body and mind, setting yourself up for success in the afternoon ahead.

  • You can start your mid-day routine by drinking some water before your meal to rehydrate your body and support digestion. Try to keep the Hydro Flask bottles close so you can keep yourself hydrated throughout the day.
  • Choose a well-balanced lunch that matches the diet you select and keeps you feeling satisfied.
  • Experiment with different flavor combinations and cuisines to keep your meals exciting.
  • Practice mindful eating by savoring each bite and chewing slowly.
  • Avoid distractions like work-related tasks during lunchtime to completely enjoy your meal.
Andy Frisella holding a half gallon water jug

Optimal Hydration: Conquering the Gallon-a-Day Water Goal

Ensuring optimal hydration is a basis of success in the 75 Hard fitness program, with the gallon-a-day water goal serving as a vital component for maintaining peak performance and overall health.

  • Gallon-a-Day Goal: The 75 Hard program emphasizes drinking one gallon of water daily, a crucial component for hydration.
  • Choose your container wisely: Opt for a ZULU Goals half-gallon water bottle or BJPKPK one-gallon water jug to track your intake throughout the day. water jug to track your intake throughout the day.
  • Divide and conquer: Break down your water intake to drink a certain amount at specific times throughout the day.
  • Set reminders: Use alarms or hydration apps to remind yourself to drink water regularly and stay on track with your gallon-a-day goal.
  • Avoid overhydration: While staying hydrated is important, be mindful not to drink excessively in one go, as this can lead to electrolyte imbalances and other health issues.

The Importance Of Keeping Yourself Hydrated

  • Optimal performance: Staying hydrated ensures peak performance during workouts and daily activities.
  • Supports recovery: Proper hydration helps in muscle recovery, which can reduce the risk of injury.
  • Enhanced cognitive function: Drinking enough water boosts mental fortitude.
  • Regulates body temperature: Hydration helps regulate body temperature, preventing overheating during intense workouts.
  • Minimizes appetite: Drinking water can help curb cravings and prevent overeating.
  • Improves skin health: Hydration keeps skin hydrated, which can contribute to a healthy appearance and boost confidence during progress pics.
  • Prevents dehydration: Dehydration can lead to lower energy levels and muscle cramps.
Andy Frisella working productively

Focus and Productivity

As the day progresses, it's important to stay focused and productive to reach your goals.

  • As the afternoon progresses, it's essential to maintain focus and productivity to stay on track with your goals.
  • Begin by revisiting your to-do list, identifying the most critical tasks that need your attention and making a fitness plan.
  • Set a timer for 25-30 minutes of uninterrupted work, during which you concentrate solely on completing a single task.
  • Minimize distractions by turning off notifications, closing unnecessary tabs, and creating a dedicated workspace free from clutter.
  • Prioritize tasks based on their level of importance and urgency, tackling high-priority items first to ensure progress toward your goals.
  • Practice single-tasking by focusing on one task at a time, rather than attempting to multitask, which can lead to decreased productivity and increased stress.
  • Use small breaks to stretch, move around, and rehydrate, allowing your mind and body to recharge before diving back into focused work.
Andy Frisella eating fruits in the afternoon

Afternoon Refreshment and Recharge

You can increase your energy levels and stay fueled for the remainder of the day's activities by prioritizing hydration and enjoying a balanced snack in the afternoon.

  • It's important to maintain hydration and nourishment to sustain your energy levels and mental focus.
  • Begin by drinking a glass of water to rehydrate your body and combat any feelings of fatigue or dehydration that may arise throughout the day.
  • Opt for nutrient-filled snacks that provide a balance of carbohydrates, protein, and healthy fats to keep you feeling energized.
  • Avoid sugary snacks or processed foods that can cause energy crashes and disrupt blood sugar levels.
  • You can also use this time as an opportunity to take a short break from your tasks, allowing yourself to refocus and recharge both mentally and physically.

The 75 Hard Challenge Evening Routine

Andy Frisella completing his second workout for the 75 Hard challenge

Evening Fitness Boost: Second 75 Hard Workout

Adding a second workout to your day is a key part of the 75 Hard challenge, boosting your fitness and mental strength.

  • The second workout of the day plays a crucial role in building physical resilience and mental toughness.
  • This workout session, usually for 45 minutes, is an opportunity to push yourself beyond your comfort zone and demonstrate your commitment to the challenge.
  • Use a variety of exercises that challenge different muscle groups and cardiovascular fitness to ensure a well-rounded and effective workout.
  • Draw inspiration from the 75 Hard fitness guidelines to design a workout that aligns with the program's intensity and duration requirements.
  • Aim to utilize strength training and cardio exercises to improve muscular strength, endurance, and overall fitness levels.
  • Use this time to focus on form and technique, ensuring proper alignment of each exercise to prevent injury and optimize results.
  • Stay hydrated throughout your workout by drinking water regularly to regain fluids lost through sweat and maintain performance.
  • Remember that consistency and perseverance are key to success in this fitness program, and each workout brings you one step closer to achieving your goals.
Andy Frisella working out for the 75 Hard Challenge

Sweat, Strength, and Stamina: Completing The 75 Hard Indoor And Outdoor Workout

Engaging in a dynamic 45-minute workouts is an excellent way to improve your physical and mental well-being.

Indoor Workout:

  • Diverse exercises: Incorporate a variety of indoor exercises like bodyweight workouts, weightlifting, or yoga to target different muscle groups and keep your workouts engaging. Use a fitness planner or make a 75 Hard workout checklist to monitor your progress, and track reps, and weights lifted.
  • Utilize home equipment: Get world-class fitness equipment bundles to start your fitness journey from the comfort of your home. Utilize equipment like dumbbells and battle ropes from Titan Fitness for effective strength training exercises.
  • Online resources: Explore online fitness videos or apps for guided workout routines tailored to your fitness level and goals.
  • Stay motivated: Create a dedicated workout space at home, set specific goals, and establish a consistent workout schedule to stay motivated to complete the indoor workouts.

Outdoor Workout:

  • Connect with nature: Take advantage of outdoor spaces like parks, trails, or your neighborhood streets for refreshing workouts in natural surroundings.
  • Cardio options: Incorporate outdoor cardio activities like running, cycling, or hiking to improve cardiovascular endurance and burn calories.
  • Bodyweight exercises: Perform bodyweight exercises like push-ups or squats using outdoor benches or playground equipment for added resistance.
  • Weather adaptation: Be prepared to adjust your outdoor workouts based on weather conditions, dressing appropriately for hot, cold, or rainy weather to ensure safety and comfort during the 75 Hard program.
Andy Frisella eating dinner with a friend

Nourishing Connections: Dinner And Family Time

Gathering around the dinner table with loved ones is a special time to bond and enjoy each other's company.

  • Gather around the table with family members or housemates to share a meal and quality time.
  • Use this opportunity to catch up on each other's days, share stories, and engage in meaningful conversations.
  • Create a relaxed and welcoming atmosphere by dimming the lights, playing soothing music, or lighting candles to enhance the dining experience.
  • Use dinner as an opportunity to introduce new foods or recipes to your family.
  • Limit distractions such as phones or television during dinner to promote better conversation.
  • Make dinner preparation a collaborative effort by involving family members in meal planning, cooking, and cleanup.
Andy Frisella meditating

Relaxation and Unwinding

Amidst the hustle and bustle of the day, finding moments to unwind and relax becomes essential.

  • As the day winds down, you must focus on a state of relaxation to prepare your mind and body for restful sleep.
  • Engage in activities that help you unwind and decompress from the day's stresses, like reading a book, listening to calming music, or practicing gentle stretching or yoga.

Looking to explore different types of meditation? Check out some top-class meditation programs at Mindfulness.

  • Consider incorporating relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided meditation to release tension from the body. If you want to start meditating from the comfort of your home, consider using the Headspace App.
  • Take a warm bath or shower to relax your muscles and soothe your senses, adding bath salts or essential oils for an extra touch of relaxation.
  • Use aromatherapy to create a relaxing atmosphere in your bedroom with the MAJESTIC PURE lavender essential oil.
  • During your relaxation time, you can also take progress pictures for the 75 Hard routine.
  • Save and organize your progress pictures in an album for easy comparison and reference throughout the challenge.
  • Use the progress pictures as a source of motivation and accountability.

Want to add meditation to your daily schedule? Learn all about it from our Daily Meditation Routine article.

Andy Frisella taking a progress pic for the 75 Hard challenge

75 Hard Progress Pics: Visualizing Your Transformation

In the journey of 75 Hard project, daily progress pictures stand as visual milestones, capturing your progress at every step of the way.

  • Visual accountability: Progress pictures can become the evidence of your journey and help you stay accountable to your fitness goals. Each progress picture is a celebration of your hard work and dedication, marking milestones along your journey
  • Track your transformation: Comparing before and after photos allows you to visually see the progress you've made throughout the 75 Hard Challenge. Focus on creating the perfect body image to assess what's working and make adjustments to your diet, workouts, and overall approach to the challenge accordingly.
  • Motivational tool: Progress pics can serve as a powerful motivator, reminding you of how far you've come and encouraging you to keep pushing forward. Sharing your progress pictures with others can inspire and motivate them to start their own fitness journeys.

How To Take The Perfect Progress Picture

  • Find Good Lighting: Natural light is ideal for clear, flattering photos. If you can’t find natural lighting, you can use a UBeesize ring light to enhance your pictures.
  • Choose a neutral background: A clutter-free background ensures the focus is on your progress.
  • Capture different angles: Take front, side, and back shots to assess overall progress.
  • Maintain consistency: Take progress pictures at the same time of day, under similar conditions, for accurate comparisons.
  • Focus on quality over quantity: It's not about taking numerous photos but capturing clear, crisp shots.
Andy Frisella going to sleep after completing a day of the 75 Hard challenge

Bedtime Routine—Lights Out

Get ready for a peaceful sleep by following a bedtime routine. Learn simple steps to relax your mind and body before going to bed, helping you sleep better and wake up refreshed

  • Start winding down by dimming the lights in your home to signal to your body that it's time to transition into sleep mode.
  • Power down electronic devices like smartphones, tablets, and computers at least 30 minutes before bedtime to reduce exposure to blue light.
  • Take a warm bath or shower to relax your muscles and soothe your mind.
  • Create a comfortable sleep environment by ensuring your bedroom is cool, quiet, and free from distractions.
  • Invest in a supportive Casper mattress that promote proper spinal alignment and provide optimal comfort for a restful night's sleep.
  • Set a consistent bedtime and wake-up time to regulate your body's internal clock and establish a healthy sleep-wake cycle.
  • Avoid consuming caffeine or stimulating activities in the hours leading up to bedtime, as they can interfere with your ability to fall asleep and stay asleep.
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Disclaimer: The routines and schedules highlighted on our website are provided solely for informational purposes and must not be construed as medical or professional guidance. These practices may differ significantly depending on an individual's unique preferences, objectives, and daily routine. Please be aware that some links to products within our content are affiliate links. Although not all routines have been explicitly endorsed by the specific individuals referenced, we diligently conduct thorough research to confirm that the information we present is both precise and current.