Created by Andy Frisella (entrepreneur, CEO of 1st Phorm, host of the Real AF podcast and The MFCEO Project), the 75 Medium Challenge is the more realistic, sustainable, and accessible cousin of the infamous 75 Hard program.
It’s not about extreme transformation or punishing yourself — it’s about proving to yourself that you can show up every single day, no matter how you feel, through small, non-negotiable daily actions that compound into massive change over 75 days.
Unlike 75 Hard (which is deliberately brutal and includes two 45-minute outdoor workouts + strict diet), 75 Medium is designed to be achievable for busy people, parents, professionals, beginners, and anyone who wants to build real discipline without burning out.
The 5 Simple (But Non-Negotiable) Rules of 75 Medium Challenge
Miss even one rule on any single day → you start over from Day 1. No exceptions, no partial credit — that’s the point.
- Two 45-minute workouts per day
- One must be outdoors (rain, snow, heat, dark — doesn’t matter, go anyway).
- The other can be indoors (gym, home workout, yoga, etc.).
- Workouts can be anything: walking, running, lifting weights, bodyweight circuits, cycling, yoga, swimming, boxing, dancing — as long as it’s intentional movement for at least 45 minutes.
- No combining them into one long session — two separate blocks of time.
- Follow a structured diet with 100% compliance
- Choose one clear eating plan and follow it strictly for 75 days.
- Examples that people commonly use: keto, low-carb, paleo, vegan, macro-based (tracking calories/protein), no added sugar, clean whole foods, intermittent fasting window, etc.
- No cheat meals, no cheat days, no “one bite” exceptions — full adherence required.
- Drink 1 gallon (~3.78 liters) of water every single day
- Track it honestly (use a marked jug or app).
- Helps control hunger, improve energy, support recovery, enhance skin, and boost mental clarity.
- Read 10 pages per day of a non-fiction, personal-development, or business book
- Physical book preferred (no audiobooks count for this rule).
- Must be growth-oriented content — mindset, business, health, psychology, leadership, habits, etc. (no novels or pure entertainment).
- Builds knowledge, perspective, discipline, and mental toughness.
- Take a progress picture every day
- Same pose, same lighting, same time of day (most people do front, side, back in underwear or tight clothing).
- Not for social media — this is for your eyes only.
- Visual accountability + proof of slow, compounding change you often don’t notice day-to-day.
Why 75 Days? (The Real Psychology)
- Research (e.g., Lally et al., 2010) shows it takes an average of 66 days to form a new habit.
- 75 days gives buffer for life interruptions, bad days, travel, illness, and plateaus.
- Forces you to push through boredom, doubt, excuses, and discomfort — that’s where actual discipline is forged.
- Long enough to see meaningful physical, mental, and emotional change.
- Short enough to feel achievable (vs. “the rest of my life”).
75 Medium Challenge – What Most People Experience
Days 1–14
- Motivation is high
- You feel the discipline “sting” — resistance to doing two workouts, cutting sugar/alcohol, reading every day
- Water and movement start improving energy & mood quickly
Days 15–30
- Habits start solidifying — missing a rule feels worse than doing it
- Visible body changes begin (waist, face, posture)
- Reading begins shifting your mindset
- Confidence grows: “I’m actually doing this”
Days 31–50
- Discipline feels more automatic
- Clothes fit dramatically better
- Mental clarity, reduced cravings, better sleep
- You start identifying as “someone who finishes what they start”
Days 51–75
- Deep pride and identity shift
- Many habits feel natural now (drinking gallon of water, moving twice a day, reading daily)
- You’re noticeably leaner, stronger, more focused
- Massive increase in self-trust
Common Results After Completing 75 Medium Challenge
- Physical: 4–12 kg fat loss (with good diet), 5–12 cm off waist, stronger legs/core, better posture
- Mental: Sharper focus, reduced anxiety, improved decision-making, much higher self-discipline
- Emotional: Increased self-respect, confidence, reduced reliance on alcohol/sugar for mood regulation
- Knowledge: 2–5 full books read (many finish 3–4)
- Identity: “I’m someone who keeps promises to myself”
How to Actually Finish 75 Medium Challenge
- Choose your diet rule now — write it down clearly and make it non-negotiable
- Block workout times — treat them like important meetings (e.g., 7–7:45 AM outdoor, 6–6:45 PM home workout)
- Keep a simple daily checklist (paper journal or notes app)
- Tell someone — accountability partner, spouse, friend, or post publicly (optional)
- Plan for bad days — have backup workouts (walk in rain, 45 min bodyweight circuit at home)
- Celebrate consistency — every day you win is a victory, not just the end goal
- Expect the plateau — Days 30–50 often feel slow — keep going anyway
Who Should (and Shouldn’t) Do 75 Medium Challenge
Yes if you want to
- Build unbreakable discipline
- Reset bad habits (sugar, alcohol, inconsistency)
- Prove to yourself you can follow through
- Create visible physical & mental change in 75 days
Maybe not if
- You’re in a very aggressive calorie deficit already (can cause burnout)
- You’re injured or have medical restrictions
- You’re in an extremely high-stress life season (may need gentler habits first)
Final Thoughts
75 Medium Challenge isn’t sexy or extreme — and that’s exactly why it works. It’s simple, repeatable, and brutally honest: you either do the work every day or you don’t.
Most people never finish it. The ones who do usually say it’s one of the most powerful things they’ve ever done — not because of dramatic before/after photos (although those happen), but because they proved they can keep promises to themselves for 75 straight days.
