The Viral 75 Hard Challenge: A 2025 Deep Dive Into The Rules, Risks, And The Full LIVEHARD Program

The 75 Hard Challenge continues to dominate social media and fitness discussions as of December 2025, evolving from a viral trend into a widely recognized, albeit controversial, mental toughness program. Unlike a standard fitness regimen, 75 Hard is explicitly designed to forge self-discipline, resilience, and accountability by requiring participants to complete five non-negotiable tasks every single day for 75 consecutive days.

The program's philosophy is rooted in the "zero compromise" mindset, meaning if you fail to complete even one of the daily tasks, you must restart the entire 75-day challenge from Day 1. This all-or-nothing approach is what makes it so difficult and is the core reason for its intense following and equally intense criticism from health professionals.

Andy Frisella: The Creator of the LIVEHARD Program

The 75 Hard Challenge was created by entrepreneur and public speaker Andy Frisella, who first launched the program in 2019. Frisella is best known as the founder of the 1st Phorm supplement company and the host of the popular Real AF podcast.

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His philosophy for 75 Hard is that true success in life—not just fitness—comes from building mental toughness and the ability to execute on promises made to oneself.

Frisella positions 75 Hard not as a weight loss diet or a fitness plan, but as a "transformative mental toughness program" that uses physical disciplines to achieve psychological change.

The 75 Hard Challenge is actually just the first stage of a much larger, year-long framework known as the LIVEHARD Program, which includes three additional 30-day phases designed to be completed over the course of a year.

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The 5 Non-Negotiable Rules of 75 Hard

To successfully complete the 75 Hard Challenge, participants must adhere strictly to five core tasks every day for 75 days. Failure to complete any one task requires an immediate restart.

• 1. Follow a Structured Diet. You must choose a structured nutrition plan and stick to it with zero cheat meals and absolutely no alcohol for the entire 75 days. The diet itself is up to the individual, but the adherence must be perfect.
• 2. Complete Two 45-Minute Workouts. You must complete two separate 45-minute workouts each day. Crucially, one of these workouts must be outdoors, regardless of the weather. This rule is designed to build resilience and force participants out of their comfort zone.
• 3. Drink One Gallon of Water. Daily hydration is a mandatory component. You must consume a full gallon (approximately 3.8 liters) of water every day.
• 4. Read 10 Pages of Non-Fiction. You must read 10 pages of a non-fiction, self-development book. Audiobooks do not count; the act of physically reading is required to build focus and absorb knowledge.
• 5. Take a Progress Photo. A daily progress photo must be taken to track physical changes and serve as a form of accountability.

The strictness of these daily tasks is what sets 75 Hard apart from other fitness challenges, focusing heavily on mental discipline over flexibility.

Beyond 75 Days: The Full LIVEHARD Program

What many people on social media don't realize is that 75 Hard is only the beginning. It is Stage 1 of Andy Frisella's comprehensive LIVEHARD Program, a year-long plan structured to cement the habits developed during the initial challenge.

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The full LIVEHARD journey consists of four stages: 75 Hard, Phase 1, Phase 2, and Phase 3. The goal is to complete the entire program within a 12-month period.

Phase 1: The 30-Day Follow-Up

Phase 1 is a 30-day program that must be started after a brief break following the completion of 75 Hard. It maintains the core five rules but adds a few new tasks to further test your commitment and self-discipline.

• Continue the 5 core 75 Hard tasks (diet, two workouts, water, reading, photo).
• Add three new tasks specific to Phase 1 (Frisella's site details these, often involving cold showers, specific goal setting, and random acts of kindness).

Phase 2 and Phase 3: The Long-Term Commitment

Phase 2 and Phase 3 are also 30-day programs. Phase 2 can be done at any time after Phase 1, but Phase 3 is specifically required to be done in the final 30 days leading up to the 1-year mark from when you started 75 Hard.

This structure is designed to prove that the habits built are not temporary but are ingrained into your lifestyle, reinforcing the program's focus on mental toughness and long-term transformation.

Criticisms, Risks, and Popular Alternatives (75 Soft vs. 75 Medium)

While 75 Hard is praised for its ability to build resilience and a strong work ethic, it has faced significant criticism from dietitians, doctors, and fitness experts.

The main criticisms center on the program's extreme rigidity and potential for negative psychological impact:

• Risk of Disordered Eating: The "no cheat meal" and "zero compromise" rules can foster an unhealthy, all-or-nothing relationship with food and exercise, potentially leading to disordered eating patterns.
• Overtraining and Injury: Two 45-minute workouts daily for 75 days with no mandated rest days can lead to overtraining, burnout, and an increased risk of injury, especially for beginners.
• High Pressure and Anxiety: The requirement to restart from Day 1 after a single mistake creates immense pressure and can lead to feelings of failure and anxiety, which is counterproductive to sustainable habit-building.

The Rise of Sustainable Alternatives

Due to the intensity of 75 Hard, two less-extreme, more beginner-friendly alternatives have become incredibly popular: 75 Soft and 75 Medium. These challenges aim to build sustainable microhabits without the extreme pressure.

• 75 Soft: This version typically involves eating 80/20 (healthy 80% of the time), one 45-minute workout daily (no outdoor rule), drinking water, and reading 10 pages of *any* book. It focuses on gradual, positive changes.
• 75 Medium: Positioned between the two, 75 Medium is often described as a more accountable version of 75 Soft. Rules vary but generally involve one 45-minute workout, a clean diet (with some flexibility), and daily reading/water goals.

Before attempting the 75 Hard Challenge, it is essential to consult a healthcare professional to ensure the program is safe and appropriate for your current physical and mental health. The program is a test of will, but it should never come at the expense of your well-being.