Missing a workout is one thing, but realizing on day 50 that you forgot a progress photo? That’s enough to make you want to start over.
That’s why a good tracking system matters.
A simple 75 Hard challenge PDF template can save you from the frustration of missed steps and help you stay focused on completing the challenge. Whether you’re starting fresh or looking for a better way to track your progress, these free templates will help you stay on course.
And if you want an interactive way to track everything, there are templates for that, too. 🎯
Free 75 Hard Challenge PDF Templates for Tracking Fitness
What Makes a Good 75 Hard Challenge PDF Template?
A solid 75 Hard challenge PDF template must keep you organized, motivated, and accountable every step of the way. The best templates clearly break down rules, offer easy-to-use tracking sections, and help you visualize your progress.
Let’s understand what makes a great 75 Hard template stand out. ⚒️
- Clear rule breakdown: No guesswork—just a simple breakdown of the six daily tasks: workouts, diet, water, reading, and photos. Plus, a reminder that if you miss a task, you start over
- Daily tracking: Easy-to-fill sections for workouts, meals, protein powders, water intake, and reading progress. Checkboxes, a built-in habit tracker app, or progress bars help keep you accountable
- Progress visualization: A 75-day countdown, space for body measurements, and a place to track physical and mental changes over time
- Customizability: Whether you have a specific diet or personal milestones, you should be able to tweak the template to make it work for you
- Motivational elements: Weekly reflection prompts and motivational quotes keep you inspired, even on the tough days
- Portability: Want a physical copy? Print it out. Prefer digital tracking? It should work on your phone or tablet, too
🔍 Did You Know? Listening to music while exercising can boost workout performance by 15%!
75 Hard Challenge PDF Templates
Sticking to the 75 Hard challenge requires discipline, structure, and a reliable way to track progress. But the payoff? You have more energy after work, experience sharper mental clarity, and see lasting improvements in your fitness. It’s a tough journey, but the transformation is worth every effort.
Let’s explore some PDF template options available. 💁
1. PDF 75 Hard Daily Checklist by Happy Healthy Things
The PDF 75 Hard Daily Checklist by Happy Healthy Things is a practical guide to help you stay on track for 75 days. Organized by weeks, the morning routine checklist breaks down daily requirements, keeping you focused and motivated throughout the challenge.
Here’s what you need to do:
- Stick to your chosen diet
- Complete two 45-minute workouts (one outdoors)
- Drink a gallon of water
- Take a daily progress picture
- Read for 10 minutes
📌 Ideal for: Staying accountable with a structured weekly checklist that simplifies daily tracking.
🤝 Friendly Reminder: Every Sunday, take 10 minutes to review your progress. Ask yourself:
- What went well this week?
- What challenges did I face?
- How can I improve next week?
2. PDF 75 Hard Challenge Template by Notability
The PDF 75 Hard Challenge Template by Notability provides a clear, day-by-day tracking system for participants, covering essential tasks required to complete the challenge.
The document is divided into days, allowing users to mark off completed tasks and stay accountable throughout the challenge. It’s designed to help participants stay on track and ensure they hit all the critical milestones.
📌 Ideal for: Keeping a clear, day-by-day log to track progress and ensure all challenge tasks are completed.
💡 Pro Tip: Try habit stacking to make your 75 Hard challenge more manageable. Combine your daily tasks by pairing them with existing habits. For example, drink your gallon of water while reading your 10 pages, or take your progress picture after completing your outdoor workout.
3. PDF 75 Hard Challenge Winter Edition by ResearchGate
The PDF 75 Hard Challenge Winter Edition by ResearchGate adapts the challenge to winter conditions. It covers the challenge’s core requirements, such as drinking a gallon of water, two daily 45-minute workouts (one outdoors), and maintaining a strict diet.
The author shares his meal plans, exercise regimens, and solutions to overcome harsh weather, giving you a structure to follow. There are also insights into adapting to colder climates.
📌 Ideal for: Adapting the 75 Hard challenge to cold weather with tailored meal plans and workout strategies.
💡 Pro Tip: When you know someone is expecting you to show up, you’re less likely to quit. Find a friend, join an online group, or post daily updates on social media. Even a simple check-in message like ‘Day 22 done!’ can reinforce your commitment and keep you accountable.
4. PDF 75 Hard Challenge Planner Template by 101 Planner
This PDF 75 Hard Challenge Planner Template by 101 Planner helps track your progress daily. It covers all the challenge essentials and provides a daily checklist to stay on track.
Plus, there are sections for weekly body measurements, workout details, and a comprehensive food log to track calories and macronutrients. It’s a great tool to keep you accountable and organized as you work through the challenge.
📌 Ideal for: Tracking workouts, nutrition, and progress measurements in a detailed planner format.
5. PDF 75 Hard Challenge Template by Scribd
The PDF 75 Hard Challenge Template by Scribd covers all the daily tasks—like sticking to your diet, drinking a gallon of water, working out, reading, and taking progress photos.
The journal allows you to check off tasks, reflect on your day, and stay focused. It even includes sections for documenting your challenges and victories along the way, helping you build mental strength and stay motivated throughout the 75 days.
📌 Ideal for: Logging daily progress with space for reflections, challenges, and victories throughout the journey.
💡 Pro Tip: Use the ‘Don’t break the chain’ method. Popularized by Jerry Seinfeld, it involves marking off successful days on a calendar. Seeing a visual streak of completed days creates momentum. The goal is to keep the streak going as long as possible—once you see progress, you won’t want to break it.
Limitations of Using PDF for Tracking Fitness
While PDFs can be useful for tracking fitness, they have limitations that make progress monitoring time-consuming. They lack interactive features and real-time updates that other digital tools provide.
Here are some challenges to watch out for:
- Lack of interactivity: PDFs are static, meaning no real-time updates or easy data input. This makes tracking progress a bit of a hassle
- Limited data visibility: While PDFs show graphs, they can’t update or adjust dynamically, making it hard to track trends or visualize your fitness progress
- Data management issues: Organizing and sorting fitness data in a PDF is a challenge, making it harder to extract meaningful insights over time
- No integrations: Unlike apps, PDFs can’t sync with your fitness trackers, meaning you miss out on automated data and analysis
- Outdated recommendations: Without real-time monitoring, PDFs can’t provide the personalized insights and recommendations that you get from a dedicated app
- Inefficient sharing: Sharing PDFs isn’t as seamless as cloud-based solutions, leading to version control problems
Alternative 75 Hard Challenge PDF Templates
If you’re looking for a more dynamic and customizable way to track your 75 Hard challenge progress, try ’s ready-to-use templates.
Unlike PDFs, these templates act as goal-tracking apps, facilitating real-time updates, seamless organization, and easy customization to fit your personal fitness and habit-tracking needs. You can set reminders, visualize progress with dashboards, and integrate your challenge tracking with other productivity tools—all in one place.
Let’s look at some Templates you can use. 🧰
1. 75 Hard Wellness Challenge Template
Finding the right balance in wellness can be challenging, but with a structured plan in place, you can push yourself to new levels of discipline and performance.
The 75 Hard Wellness Challenge Template keeps you on track, ensuring you follow through on daily commitments and see measurable development over time. Set and track your daily action plan, complete assigned challenges each day, and monitor progress through weekly assignments.
With weekly assessments to measure progress, the tool encourages regular exercise, proper nutrition, and goal-setting, boosting self-confidence and overall well-being.
📌 Ideal for: Building self-discipline and tracking your 75 Hard journey with a structured wellness template.
🤝 Friendly Reminder: Life happens, but adaptability is key! If bad weather ruins your outdoor workout, swap it for a brisk walk or bodyweight exercise inside.
2. Exercise Log Template
The Exercise Log Template makes tracking your workouts simple and effective. You can log each session with detailed notes, making it easy to see how far you’ve come. Quickly search for specific exercises, the equipment you used, or key stats like sets, reps, duration, and weight lifted.
You’ll get a clear picture of your workout history, calories burned, and overall fitness trends. It helps you understand what’s working and what needs improvement, keeping you motivated and consistent.
📌 Ideal for: Keeping a clear, organized record of your workouts and tracking progress with ease.
3. Personal Habit Tracker Template
The Personal Habit Tracker Template makes building and maintaining better habits simple. Don’t just hope to stay consistent; use this template to set clear goals, track progress, and stay accountable.
It lets you monitor daily good habits against targets, giving you a visual snapshot of your successes and areas that need improvement.
Tracking personal habits can feel overwhelming, but this template keeps everything organized in one place. Whether you’re working on fitness, productivity, or mindfulness, it lets you stay on track and make lasting changes.
📌 Ideal for: Building consistency by tracking daily habits and maintaining motivation.
💡 Pro Tip: Instead of hoping you’ll ‘find time’ for workouts, reading, and other tasks, schedule them in advance. Set a recurring calendar reminder using time-blocking for your workouts, meal prep, and hydration breaks. Treat them like unmissable appointments to make them a non-negotiable part of your day.
4. Meal Planning Template
Meal planning can be a time-consuming and often overwhelming process.
The Meal Planning Template takes the stress out of meal prep by giving you an easy way to plan, organize, and track your meals. With drag-and-drop lists, you can quickly map out your weekly meals, organize recipes into folders for easy access, and keep track of ingredients and shopping lists in a centralized location.
Beyond just planning meals, this template saves you time, reduces food waste, and helps you stick to a budget by making the most of what you already have at home.
📌 Ideal for: Simplifying meal planning, grocery shopping, and sticking to your nutrition goals.
💡 Pro Tip: Picture yourself completing the challenge every morning or before a tough workout. Visualize the energy you’ll have, the discipline you’ll build, and the progress you’ll see. This mental practice boosts motivation and strengthens your belief in the process.
5. Self-Care Plan Template
The Self-Care Plan Template prioritizes your well-being, making self-care an intentional part of your routine. With a structured layout, you can plan and track daily, weekly, or monthly self-care activities, ensuring you stay balanced and refreshed.
Keep any and all goals, like setting time aside for mindfulness and practicing hobbies, actionable.
Beyond just scheduling self-care, this self-care plan template encourages you to build sustainable habits, track your progress, and reflect on what works best for you.
📌 Ideal for: Structuring a self-care routine that promotes mental and physical well-being.
6. Daily Planner Template
Struggling to stay on top of your daily tasks and priorities? The Daily Planner Template makes it easy to organize your day with clarity and focus.
You can categorize tasks by priority—personal, work-related, or goal-driven—so nothing gets overlooked. Track progress with visuals like graphs and charts to improve time management and enhance productivity.
With customizable sections for schedules and notes, you can boost productivity while maintaining a healthy work-life balance.
📌 Ideal for: Organizing your day effectively within the daily planner app to stay productive and focused.
💡 Pro Tip: Pairing a difficult task with something enjoyable can make it more sustainable. If you struggle to get through workouts, save your favorite podcast for that time. If drinking a gallon of water feels overwhelming, infuse it with fresh fruit to make it more appealing.
7. Daily To-Do List Template
The Daily To-Do List Template helps you stay organized and focused without feeling overwhelmed. It lets you create and manage a structured to-do list, ensuring you stay on track and work toward your long-term goals.
This template provides a clear roadmap for your day, giving you a sense of accomplishment as you check off completed tasks. Plus, you can track progress and prioritize tasks in one place to keep you motivated over a long period.
📌 Ideal for: Managing daily tasks efficiently and ensuring nothing crucial is missed.
8. Personal Development Plan Template
Looking to take charge of your personal growth? The Personal Development Plan Template is a great tool to identify areas for improvement, set realistic goals, and track progress. This structured approach keeps you focused and motivated, ensuring you stay on top of your growth journey.
Break down big goals into actionable steps, organize tasks and resources in one place, and reflect on your achievements in just a few clicks.
📌 Ideal for: Setting personal growth goals and tracking progress toward self-improvement.
9. Personal Productivity Template
Want to stay on top of your to-do list? The Personal Productivity Template is here to organize and prioritize daily tasks with ease. Bid adieu to scattered to-do lists and spreadsheets, and hello to a streamlined productivity system that’s designed to work for you.
Using this template, you can set achievable goals and create a plan to reach them. Even better? You can eliminate time-wasting activities, and prioritize tasks to manage your workload effectively.
📌 Ideal for: Maximizing efficiency, eliminating distractions, and optimizing productivity.
No More Excuses—Turn to
Sticking to the 75 Hard Challenge by Andy Frisella can feel overwhelming, especially with mandatory activities like two workouts a day, tracking physical changes, and reading a non-fiction book. But with the right tools, managing significant lifestyle changes becomes easier.
A PDF tracker is a great start, but for real-time progress tracking—like workout logs, pre-workouts, protein powders, weight loss, and even planning cheat days— has you covered.
Stay organized, motivated, and inspired throughout your physical transformation. Sign up to for free today! ✅
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