Here is the full 75 Hard daily checklist — the six boxes you must tick every single day for 75 days straight:
- ☐ Workout #1 — 45 minutes, any intentional exercise
- ☐ Workout #2 (outdoors) — a separate 45 minutes, outside in any weather
- ☐ 1 gallon of water — 128 oz of plain water; nothing else counts
- ☐ Follow your diet — 100% compliance, zero cheat meals, zero alcohol
- ☐ Read 10 pages — non-fiction, real pages, no audiobooks
- ☐ Progress photo — one photo, every day, no exceptions
Miss one item and the day fails — and a failed day means back to Day 1. That's why the checklist itself is the whole game: 75 Hard isn't won in the gym, it's won by never letting a task slip through the cracks at 11 PM.
A Daily Schedule That Makes the Checklist Fit
Six tasks sounds like a lot until you structure them. This is the template most finishers converge on:
| Time | Task | Checklist progress |
|---|---|---|
| 6:30 AM | Workout #1 (gym or home strength) | 1 of 6 |
| 7:30 AM | 32 oz water with breakfast; on-plan meal | water 25% |
| 9:00 AM | Read 10 pages with coffee | 2 of 6 |
| 12:00 PM | Second 32 oz done by lunch; on-plan meal | water 50% |
| 5:30 PM | Workout #2 — 45-minute outdoor walk or run | 3 of 6 |
| 7:00 PM | Dinner on-plan · water at 75–100% | 4–5 of 6 |
| 8:30 PM | Progress photo + check everything off | 6 of 6 ✓ |
The golden rule of the checklist: never leave more than the photo for after dinner. Days die at night — late water chugging, forgotten pages, "I'll take the photo before bed." Front-load everything you can before noon.
Printable Checklist vs. Tracker App
A printed 75-day grid on the fridge works — until it doesn't. Paper has three fatal gaps:
- It can't hold your photos. The daily progress photo is half the transformation story, and it lives on your phone anyway.
- It can't show your streak when you're away from the fridge — which is exactly when you're deciding whether that meal fits your diet.
- It's easy to backfill. Ticking three empty boxes from memory on Sunday is how honesty erodes.
A purpose-built tracker closes all three gaps and adds streak pressure — the good kind. If you've searched for a "75 hard checklist printable," what you actually want is a checklist that follows you around.
Your checklist inside the 75 Hard app
- All six tasks pre-loaded — the app mirrors the official rules exactly, in checklist form.
- One tap per task the moment you finish it — the row flips from red to green.
- Photo built in — snap the daily progress shot inside the app; it's stored privately on your phone and slots into a Day 1 → Day 75 timeline.
- Streak widget on your home screen shows today's remaining tasks, so nothing survives until 11 PM unnoticed.
- Add custom tasks — cold shower, 10k steps, meditation — if the core six aren't enough.
The 75 Hard Checklist That Checks You Back
Free on iPhone — one-tap tasks, photo timeline, 75-day calendar, streak widget. No ads, no account.
Download 75 Hard — Workout Challenge75 Hard Checklist: FAQ
What are the daily tasks on the 75 Hard checklist?
Two separate 45-minute workouts (one outdoors), one gallon of water, total diet compliance with no alcohol, 10 pages of non-fiction, and a progress photo — six checkboxes, every day. Full details of each rule are in the 75 Hard rules guide.
Is there a printable 75 Hard checklist?
You can print a grid, but paper can't remind you, store photos, or track a streak. Most people run the challenge from a tracker app and keep paper as a backup ritual at most.
What time do tasks need to be done by?
Midnight, local time — the calendar day is the boundary. The schedule above leaves only the photo for the evening on purpose.