EVERYTHING YOU NEED TO KNOW ABOUT 75 HARD

The 75 HARD Program isn't a fitness challenge, it's about transforming your mindset to make real, permanent changes. It's no surprise that in the 5 years since Andy Frisella started it, 75 HARD has become a global phenomenon.

Listen to 75 HARD Creator, Andy Frisella, Talk About 75 HARD

Get Workout Ideas For 75 HARD

75 HARD TESTIMONIALS

Wondering what you can achieve with the 75 HARD program? Here's Andy's ACTUAL results, along with results and experiences from real people like you. Hundreds of thousands have already taken complete control of their life with 75 HARD.

"My ACTUAL results from Day 1 to Day 75. While my physical changes were impressive ... I promise you ... The mental changes are 100x greater."

"It's a game changer, both physically and mentally. It’s a program that pushes you to overcome the doubts you have for yourself. Mentally I’m at ease. I know I am capable of more than the excuses I have in my head. I wake up and get after the day and make sure I leave it all on the table every single day. My mindset is so determined to becoming the best version of myself every single day. 75 HARD proved to me that I am capable of anything I set my mind to..."

"75 Hard completed ✅

Some called me crazy, heck some maybe even unfollowed me, but you know what? I can care less. This was far from just a physical change for me!

Above all else … I’ve learned one key thing about myself, and that’s simply that I always have more in the tank!..."

"75 HARD was a catalyst for positive change in my business, my marriage, my health, my mental fitness,and I feel better when my kids look at me as their father today.

I look in the mirror at a 41-year old business owner, husband and father and I see someone on the path to his best self, as opposed to what I saw before 75 HARD, which was a waste of talent, a piece of shit who was too weak to live up to expectation..."

"I have a lot of people who reach out to me about 75 HARD, and I do tell them how amazing it is to be able to trust and count on yourself. It also doesn’t hurt that developing the discipline required yields such great physical benefits! It has reaffirmed my confidence in myself to make the best decisions for my health and life. It has also given me a different perspective in general. I see how silly excuses are … if I want something bad enough nothing can stop me!..."
IG: @khunni34

"75 HARD changes you as a person - physically yes, but mentally too! I KNOW I can conquer anything I put my mind to now. It has opened my eyes to trying new things, and made me realize I am capable of so much more than I thought."

"You should do 75 HARD if you want to improve your mental well being and to build your confidence back up through committing to something for yourself and following through with the execution. 75 Hard will improve your physical and mental wellbeing and toughness. It delivered on its promise to build back up my confidence through commitment and discipline by following through and executing every single day. Discipline = Freedom, and the discipline you develop during 75 HARD makes you much more mentally tough!..."

"It levels up your entire life. You feel better, you look better, you achieve more in every aspect of life. Personal excellence is the ultimate rebellion and the best way to implement change. 75 Hard has rid me of the victim mentality. I gave up the narrative of “I have ADHD so that’s why I can’t get anything done”, or the “everyone in my family is fat, this is just how I am”. 75 Hard gave me the tools to have a no excuses, zero options mentality and that is worth more than any class or education..."

"It might look like a fitness program that is purely for a physical transformation, but 75 HARD is actually a mental transformation program.. The physical results are just the bonus! I feel like I wake up every morning and want to kick a door down LOL. I wake up ready to absolutely crush my days now and see each day as an opportunity rather than as something I have to just get through... "

"My ACTUAL results from Day 1 to Day 75. While my physical changes were impressive ... I promise you ... The mental changes are 100x greater."

"It's a game changer, both physically and mentally. It’s a program that pushes you to overcome the doubts you have for yourself. Mentally I’m at ease. I know I am capable of more than the excuses I have in my head. I wake up and get after the day and make sure I leave it all on the table every single day. My mindset is so determined to becoming the best version of myself every single day. 75 HARD proved to me that I am capable of anything I set my mind to. It showed me that I am stronger than the excuses in my head. I had back surgery in November, and once I was out of recovery, I was ready to change my lifestyle. Months prior to surgery I was unable to workout the way I normally did because of the pain, and I was depressed and anxious all the time and I was ready to create a change both physically and mentally."

"75 Hard completed ✅

Some called me crazy, heck some maybe even unfollowed me, but you know what? I can care less. This was far from just a physical change for me!

The long days of 75 Hard were tough. From the task that needed to be completed everyday no matter rain, snow or shine! I read 4 books, the 2 workouts, 1 outside, taking my progress pics, drink my gallon of water, had no cheats or alcohol, and following a good diet.

Above all else … I’ve learned one key thing about myself, and that’s simply that I always have more in the tank!

Thank you again @andyfrisella for showing me the way and truly revealing the best version of myself! 🙏🏾..."

"75 HARD was a catalyst for positive change in my business, my marriage, my health, my mental fitness,and I feel better when my kids look at me as their father today.

I look in the mirror at a 41-year old business owner, husband and father and I see someone on the path to his best self, as opposed to what I saw before 75 HARD, which was a waste of talent, a piece of shit who was too weak to live up to expectation. I walked outside every night for over 2 years, usually after too much bourbon and shitty food and looked at the sky and wondered if the next day was going to be the day I go bankrupt and everyone knows I’m a failure. After hearing about 75 HARD, I listened to episode 208. I went home and started the program the next day."

"I have a lot of people who reach out to me about 75 HARD, and I do tell them how amazing it is to be able to trust and count on yourself. It also doesn’t hurt that developing the discipline required yields such great physical benefits! It has reaffirmed my confidence in myself to make the best decisions for my health and life. It has also given me a different perspective in general. I see how silly excuses are … if I want something bad enough nothing can stop me! I have had significant positive physical changes, I look better, I’m stronger but most importantly, I am proud of myself. My mind is powerful, and I know that now. I truly needed a reset on my mental discipline. I needed to prove to myself that I was strong enough to take control."
IG: @khunni34

"75 HARD changes you as a person - physically yes, but mentally too! I KNOW I can conquer anything I put my mind to now. It has opened my eyes to trying new things, and made me realize I am capable of so much more than I thought."

"You should do 75 HARD if you want to improve your mental well being and to build your confidence back up through committing to something for yourself and following through with the execution. 75 Hard will improve your physical and mental wellbeing and toughness. It delivered on its promise to build back up my confidence through commitment and discipline by following through and executing every single day. Discipline = Freedom, and the discipline you develop during 75 HARD makes you much more mentally tough! I’m in better shape at 35 than at 30 physically. Developed lifelong critical habits like reading, hydrating daily and moving my body. It also validated that self discipline is the path to freedom and achieving your goals. I got out of stagnation by building discipline through commitment to myself first."

"It levels up your entire life. You feel better, you look better, you achieve more in every aspect of life. Personal excellence is the ultimate rebellion and the best way to implement change. 75 Hard has rid me of the victim mentality. I gave up the narrative of “I have ADHD so that’s why I can’t get anything done”, or the “everyone in my family is fat, this is just how I am”. 75 Hard gave me the tools to have a no excuses, zero options mentality and that is worth more than any class or education. The impact on my life has been nothing but positive. My health is better, mentally and physically. I perform better on stage with my band. I perform better as a husband because I am in a better mood, more organized and pay much more attention to detail than I did before. I had the best financial year of my life after my 2nd round and I continue to grow in every aspect of my life because of the discipline 75 Hard has instilled in me."

"It might look like a fitness program that is purely for a physical transformation, but 75 HARD is actually a mental transformation program.. The physical results are just the bonus! I feel like I wake up every morning and want to kick a door down LOL. I wake up ready to absolutely crush my days now and see each day as an opportunity rather than as something I have to just get through. I am in such better physical shape but aside from that, I have learned how to restructure my days and I have so much MORE time now to get things done. It’s amazing and I really feel like I’m squeezing the most I possibly can into each and every day. "

75 HARD BOOKS

Get Andy's book, The Book On Mental Toughness, as well as recommendations for books to shape your mindset, and to use for the nonfiction reading portion of the 75 HARD & LIVEHARD programs.

75 HARD PROGRAM PDF

Use this PDF as a tool to track your progress and hold yourself accountable on the 75 HARD Program.

This PDF tracker will give you:

• Daily Tasks Check-Offs
• Progress & Reflection Tracking
• The 75 HARD Tasks

I understand that sometimes a visual can be important to feel a sense of progress. This is your scoreboard.

75 HARD GEAR

Keep your mindset strong and celebrate your achievements with commemorative patches, shirts, and more.

75 HARD APPAREL

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PATCHES & PINS

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OTHER 75 HARD ITEMS

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75 HARD FAQS

We'll start this by saying that if you have to ask, the answer is always choose the harder option. However ... If you still have specific questions, here are the most frequently asked questions that we receive about 75 HARD:

75 HARD GENERAL FAQ

HOW MANY WEEKS IS 75 HARD?

The 75 HARD program is 10 weeks and 5 days, making it close to 11 total weeks.

DOES THE 75 HARD DAY END AT MIDNIGHT OR WHEN I GO TO BED?

The day will begin from the moment you wake up and will end the moment you go to bed.

WHICH PODCAST DOES ANDY TALK ABOUT 75 HARD/LIVEHARD?

The episode you're talking about is Episode 208 of my podcast, REAL AF. If you're interested in learning more about the program, I would recommend checking it out here, or reading my book, The Book On Mental Toughness.

I STRUGGLE WITH "XYZ", CAN I ALTER THE 75 HARD PROGRAM?

Absolutely not. The program and tasks included must be done exactly as it is prescribed.

In fact, I'd be willing to bet that's a huge reason why you struggle in life ... When things get hard, you cut corners or quit. 75 HARD will fix that issue within you. For that to be possible, the program MUST be completed with 0 compromise and 0 substitutions.

*You should consult your physician or other health care professional before starting 75 HARD™ or any other fitness program to determine if it is right for your needs. Do not start 75 HARD if your physician or health care provider advises against it.

I HAVE "XYZ" COMING UP, CAN I COME OFF THE 75 HARD PROGRAM FOR ONE DAY?

No, each task must be completed for 75 Days straight with 0 exceptions. If for any reason you don't complete a task, you must restart from Day 1.This is a component to what makes 75 HARD so mentally transformative. It is adhering to what you set out to do, especially when it's inconvenient.

DO RELIGIOUS PRACTICES COUNT AS FAILING 75 HARD?

No, as with everything in the program, it's all about your intent behind each action. Since it’s a religious practice, you do not have to restart the program. Just make sure your intent is in the right place at all times. If it's not ... then you must restart from day 1.

75 HARD WORKOUT FAQ

WHAT COUNTS AS A WORKOUT FOR 75 HARD?

Like every other task on 75 HARD, your workouts should be done with intent. If it's physically challenging for you and is done with the sole purpose of exercise ... I would consider that a workout. Anything else is questionable.

If you're looking for a more in-depth answer, I wrote an an entire article on the topic you can read here.

HOW LONG SHOULD I WAIT IN BETWEEN 75 HARD WORKOUTS?

Each workout must be spaced out 3 hours at a MINIMUM. There's no back-to-back workouts on 75 HARD. It's two, separate 45 minute workouts.

CAN MY 75 HARD WORKOUTS BE SPLIT UP OR DOES IT HAVE TO BE 45 MINUTES STRAIGHT?

The workouts on 75 HARD cannot be split up and MUST be for 45 minutes minimum. This is designed with the intention of helping you develop the skill of sticking to something once you've made the commitment. There can be 0 exceptions to this rule.

CAN BOTH 75 HARD WORKOUTS BE OUTSIDE?

Yes. While it's required that at least one of your workouts must be outside, you can do both outside if you'd prefer.

CAN MY OUTDOOR 75 HARD WORKOUT BE UNDER COVER?

No, cover cannot be used when doing any kind of outdoor workout. You must train yourself to execute regardless of the external conditions. This is an intentional component of the program designed to build your mental toughness.

WHAT SHOULD I DO FOR MY 75 HARD OUTDOOR WORKOUT IF THE WEATHER IS BAD?

If there is a serious threat to your health or safety from completing your outdoor workout, use common sense and stay inside. However, know that if for whatever reason you don't get any task done, you must restart from day 1 ... so plan accordingly.

If you knew there was a possibility that there would be dangerous conditions when you decide to workout outdoors ... You should have planned better.

75 HARD DIET FAQ

WHAT IS CONSIDERED A CHEAT MEAL FOR 75 HARD? WHAT DIETS COUNT FOR 75 HARD?

Your diet on 75 HARD should be one that is going to help you reach a specific physical outcome. That's whether you are looking to build muscle, lose body fat, or do both.

I would ask yourself what your intent is behind what you put in your mouth ... is it designated specifically to the program and are you holding yourself to the highest standard possible?

At the end of the day, you should be able to 100% confidently say you executed the program with 0 compromise and 0 substitutions from the intention of getting better and taking no shortcuts.

A good rule of thumb to consider whether a specific meal or food is good for the program is this: If you have to question it, it's probably not something you should be eating.

CAN I FLAVOR MY WATER FOR 75 HARD?

The water counted toward your gallon cannot include any mixers or additives. This includes protein powders, electrolytes, crystal light, pre-workouts, greens powders, etc.

The water must be plain, unflavored and non-carbonated.

You're welcome to drink those separately as long as they are in line with your diet, but they would not count towards your daily water intake.

75 HARD BOOK FAQ

DOES "XYZ" BOOK COUNT FOR 75 HARD?

The required reading for 75 HARD should only be from a self-development or entrepreneurship/business book. This is not time for a "free read". These are books that will help you develop your mindset, skillset, and perspective.

CAN I READ THE BIBLE FOR MY 75 HARD 10 PAGES OF READING?

Yes, the Bible does count towards your 10 pages a day reading.

CAN I LISTEN TO AUDIOBOOKS FOR 75 HARD?

No. Audiobooks are not physical books, and do not count on the 75 HARD program. You need to put your full focus into this task by sitting down and reading 10 pages of a physical book.

75 HARD CALCULATOR

Find out which day you will complete 75 HARD by entering your start date below.

SELECT YOUR START DATE

THE LIVEHARD PROGRAM

Once you have completed the 75 HARD Program, you have officially completed bootcamp. What comes next is a year-long commitment to developing mental toughness through the LIVEHARD Program.