75 Soft, 75 Medium and 75 Hard Challenge Tracker

About this template

This 75 Soft challenge tracker is built for day 34, when the first rush has worn off and most people quietly stop. It knows the rules of 75 Soft, 75 Medium and 75 Hard, measures what you actually did, shows what is left to do today, and grows a tree in your grove for every day fully done.

Please read: This is a tracker tool only, not financial, tax, legal, medical or any other professional advice or advisory service. It records and calculates what you enter; you are solely responsible for checking all figures, rates, dates and results and for every decision you make. By purchasing, downloading or using it, you accept these terms (your statutory consumer rights are not affected).

Check with your doctor before you start a new exercise or eating plan. 75 Hard is a program created by Andy Frisella; this tracker is our own and is not connected to it.

The real rules, measured

• Pick 75 Soft, 75 Medium, 75 Hard or Custom and every task fills in with its daily target and unit. Change any rule beside it without typing over a formula, and clear your change to get the original back.
• Water in liters or ounces, workout minutes and pages read are typed as amounts and checked against the target, so this works as a water tracker and workout log too.
• The 75 Hard restart: miss any task and the next day is Day 1 again, by itself, with restarts counted. Choose Yes or No to use the same rule on any 75 day challenge.
• 75 Soft allows one active-recovery day a week: mark it and the workout counts. A second one in the same week does not, and the file tells you.

Today, your grove and your progress

The Challenge Board shows Day X of 75 and today's checklist, each task's amount against its target. It counts your current and best streak, plants one tree for every day fully done, and marks milestones at days 7, 21, 30, 50 and 75 with rewards you choose. Body & Progress holds a weekly weigh-in, waist, hips, chest and arm, the change since the start, and a front, side and back photo checklist each week.

The dashboard

One printed page. Pick this week or any of weeks 1 to 11 and the cards follow.

• Five cards: the day you are on, current streak, days fully done, water a day and workout minutes in the week
• The 75 days in a grid: done, missed, today and still to come, with each week's score
• Each task's days met, water day by day with short days in amber, and workout minutes week by week
• Weigh-ins, pages read, milestones and every missed day with the task that slipped

Seven connected tabs

Start Here, Which Challenge (the three side by side, so you can pick), Setup, Dashboard, Challenge Board, Daily Log and Body & Progress. Setup holds your start date, units, up to 8 tasks, your rewards and your reason. The Daily Log is dated for you, one row a day, with a 180-day log in Excel. Each day is marked Done or Missed by itself. It is a habit tracker and 75 hard tracker in one.

Works with

• Microsoft Excel 2016, 2019, 2021 and Microsoft 365, on Windows and Mac
• Google Sheets with a free Google account. The Google Sheets version is a real workbook you take a copy of, not a PDF with a link in it. It has a 120-day log so it stays quick in a browser.
• No dynamic arrays, no macros, no add-ins and no subscription

What you download

• The Excel workbook, filled with a worked example: Day 34 of 75 Soft, dated from today
• The same workbook, blank and ready for yours
• The instruction guide, which has one-click links to the Google Sheets versions (filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears. They are for personal use on your own devices, so please do not share or resell them. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Does it work in Google Sheets as well as Excel?

Yes. It works in Excel 2016 or newer on Mac or Windows, and the instruction guide has one-click links to copy the Google Sheets versions. The Google Sheets version has a 120-day log so it stays quick.

Which challenges does it support?

75 Soft, 75 Medium, 75 Hard and Custom. Pick one and its tasks, daily targets and units fill in, and you can change any rule.

What happens if I miss a task on 75 Hard?

With the restart rule on, the next day becomes Day 1 again by itself, the earlier attempt turns gray and the restarts are counted.

Can I track water in ounces?

Yes. Choose liters or ounces and kg or lb on Setup, and water targets convert when you switch to ounces.

Is this the official 75 Hard program?

No. 75 Hard is a program created by Andy Frisella; this tracker is our own and is not connected to it.