The short version: 75 Hard is the original all-or-nothing mental toughness program — two daily workouts, strict diet, zero alcohol, a gallon of water, and a full restart if you miss anything. 75 Soft keeps the 75-day structure but softens every rule and removes the restart. 75 Medium splits the difference. Same calendar, very different contracts with yourself.
Side-by-Side Rules
| Rule | 75 Hard | 75 Soft | 75 Medium |
|---|---|---|---|
| Workouts | 2 × 45 min daily, one outdoors | 1 × 45 min daily, one rest/active-recovery day per week | 1 × 45 min daily (some versions: outdoor emphasis) |
| Diet | 100% strict, zero cheat meals | Eat well, flexibility for social occasions | ~90% compliance, structured plan |
| Alcohol | None, ever | Allowed on social occasions | None |
| Water | 1 gallon (128 oz) | 3 liters (~100 oz) | Half your body weight in oz |
| Reading | 10 pages non-fiction | 10 pages of any book | 10 pages (+ podcasts/audio in some versions) |
| Progress photo | Daily, mandatory | Optional/weekly in most versions | Daily in most versions |
| Miss a task? | Restart at Day 1 | Continue next day | Restart (most versions) |
Note: only 75 Hard has an official rulebook (Andy Frisella's). Soft and Medium are community adaptations, so details vary by source — pick a version, write it down, and hold it. Comparisons from WebMD and others match the table above.
Which Challenge Should You Pick?
Pick 75 Hard if…
- You want the mental transformation more than a fitness routine — the restart rule is the product.
- You can genuinely schedule two 45-minute sessions daily (one can be a walk).
- You've quit softer plans before because they let you negotiate.
Pick 75 Soft if…
- You're building a first-ever consistent routine and an early slip would end everything.
- Your calendar (shift work, young kids, travel) makes two-a-days genuinely impossible some days.
Pick 75 Medium if…
- You want real accountability with slightly humane edges — strict, no alcohol, but one workout.
The honest trade-off: softer rules are easier to keep and easier to quit. The restart threat in 75 Hard is exactly what makes Day 75 feel like proof. If you choose Soft or Medium, add your own consequence — or at least a tracker that shows every slip in red.
Running your challenge in the 75 Hard app
- Doing the original? The app ships with all six official 75 Hard tasks pre-loaded — nothing to configure.
- Adapting to Soft or Medium? Use custom tasks to add your variation's habits (single workout, 3L water) and track them alongside or instead of extras like cold showers.
- Either way, the 75-day calendar, streak widget, daily photos, and motivation meter work the same — the color-coded grid keeps every promise visible.
- Graduating from Soft to Hard? Finish your 75, then restart the full program with a fresh Day 1 — the app handles precise restarts.
Whichever 75 You Choose — Track It Honestly
Free 75-day challenge tracker for iPhone: official 75 Hard tasks plus custom tasks for your own variation.
Download 75 Hard — Workout Challenge75 Hard vs 75 Soft: FAQ
Is 75 Soft easier?
Yes — one workout, flexible diet, less water, any book, and no restart rule. That's the point, and the risk.
Do you restart 75 Soft if you miss a day?
No — you continue. Only 75 Hard (and most 75 Medium versions) send you back to Day 1.
What is 75 Medium?
A middle path: one daily workout, ~90% diet compliance, no alcohol, body-weight-scaled water, and usually the restart rule intact.
Can a beginner do 75 Hard?
Yes, with sane intensity — strength plus a daily walk covers the two workouts. If that's still too much right now, run Soft first and graduate. Start with the full 75 Hard rules.