75 Soft Challenge Tracker
Pick your start date to see your Day 75 finish date and the day you're on, then print a one-page 75 Soft tracker with a box for each of the four daily tasks and a reward on Day 25, 50 and 75. Free, no sign-up.
The 75 Soft rules
75 Soft is the gentler, unofficial version of Andy Frisella's 75 Hard program. There's no official rulebook, but this is the version most people follow. Every day for 75 days:
- Eat well, and drink alcohol only on social occasions.
- Train for 45 minutes, with one day a week for active recovery (a walk, yoga, stretching).
- Drink 3 litres of water (about 100 oz).
- Read 10 pages of any book.
75 Soft vs 75 Hard
| 75 Soft | 75 Hard | |
|---|---|---|
| Workouts | One 45-minute session, one active-recovery day a week | Two 45-minute sessions, one outdoors, every day |
| Diet | Eat well, alcohol only on social occasions | A diet you pick, no cheat meals, no alcohol |
| Water | 3 litres | A gallon (about 3.8 litres) |
| Reading | 10 pages of any book | 10 pages of non-fiction |
| Progress photo | No | Every day |
| Miss a day | No official rule; most people keep going | Back to Day 1 |
Want the full version? The 75 Hard calculator works the same way. Just want a month? Try the 30-day challenge tracker.
How the dates work
Your start date is Day 1, so Day 75 is 74 days later, about 10 weeks and 4 days. Start on Monday, November 2, 2026 and you finish on Friday, January 15, 2027. Start on January 1, 2027 and you finish on March 16.
Make the 75 days pay
Seventy-five days is a long time to wait for the payoff. Rewards on Day 25 and 50 help, and so does a small one every day. In Habit Rewards, add each task as a daily habit: every check-off earns coins, your streak shows how many days in a row you've kept up, and you spend the coins on rewards you set yourself. The free plan holds three habits; Pro holds all four tasks and more. It's on iPhone and Android.
FAQ
What happens if I miss a day of 75 Soft? There's no official rule. Most people mark the miss and keep going rather than restarting; if you want the strict version, restart at Day 1 and pick a new start date above.
Do audiobooks count? In most versions, no: the 10 pages are read. Pick what keeps you reading.
Is 75 Soft a diet? No. "Eat well" is up to you. If you have a medical condition, check with your doctor before starting a daily training plan.