When I decided to try a 75-day challenge, the first thing I did was search for a 75 Hard tracker printable. Every single one was either ten pages long, covered in clip art, or locked behind an Etsy paywall. I just wanted one page I could stick on the fridge and check off between school pickup and dinner. So I made one. It’s free, it’s clean, and there’s a 75 Soft version too.
Why You’ll Love This Tracker
- One page. All 75 days. All five rules, each with its own checkbox.
- Prints in black and white — no wasting color ink.
- A second page for the 75 Soft challenge if you’re doing the gentler version.
- Space for a start date, end date, and your "why."
- Totally free. No email required, no watermark.
Download the Free 75 Hard Tracker Printable
Click here to download the 75 Hard tracker PDF (letter size, 2 pages).
Page 1 is the 75 Hard tracker. Page 2 is the 75 Soft tracker. Print whichever one you’re doing — or both, and let your partner pick.
How to Use It
- Write your start date and count 75 days forward for your end date. (Starting October 17? You finish December 31.)
- Write your "why" at the top. On day 40 you will need to read it.
- Every night, check off each rule you completed. Five checks = the day is done.
- Tape it somewhere you can’t avoid — the fridge, the bathroom mirror, the coffee maker.
What’s Being Tracked
The five 75 Hard rules, in case you’re new here (full breakdown in my 75 Hard challenge rules explained post):
- Workout 1 (45 min)
- Workout 2 (45 min, outdoors)
- Gallon of water
- 10 pages of nonfiction
- Progress photo
- Diet followed, no alcohol (tracked as one box)
The 75 Soft version tracks: 45-minute workout (6 days/week), 3 liters of water, 10 pages read, diet followed with alcohol only on social occasions.
Make It Easier on Yourself
A few things that made the tracker actually get used instead of ignored:
- Magnetic clipboard so it lives on the fridge
- Gallon water bottle with time markers — the water box gets checked without thinking
- Pastel highlighters if you want to color-code (my 8-year-old took over this job)
Free 75 Hard Tracker FAQ
Is this the official 75 Hard tracker?
No. 75 Hard is a trademarked program by Andy Frisella; this is a free printable I made for my own use and for readers. It’s not affiliated with the official program or app.
Can I use this on my iPad?
Yes — open the PDF in GoodNotes, Notability, or any markup app and tap the boxes.
What if I miss a day?
Under the official 75 Hard rules, you start over at day 1. Under 75 Soft, you just pick up the next day. That difference is exactly why I compare them in 75 Hard vs 75 Soft vs 75 Medium.
Do you have a meal plan to go with it?
Yes: 75 Hard Meal Plan for Women (High-Protein, Family-Friendly).