75 Day Hard Challenge by Andy Frisella – Gym Tracker with Checklist for iPhone – Notion Template – No Excuse Edition

This is the challenge original rules created by “Andy Frisella”.

This minimalist gym tracker notion template created by “Doyrel”, was optimized to be used directly from your iPhone.

It combines the simplicity of a PDF checklist with the power of a digital tracker.

This way, you can use it anywhere, at any time of the day…

You can view the Tracker directly from your iPhone :

“Clic Here”

Rules with Checklist & Sections :

• Checklist – Drink one gallon of water every day :
  • You must drink exactly 1 gallon (128 oz / 3.78 liters) of water every single day.
    No more. No less.
  • Only plain water counts — no flavored drinks, no sparkling water, no “water with lemon.”
  • You track it strictly and finish it before the day ends.

• Checklist – Workout 1 : 45-minute workouts, indoor
• Checklist – Workout 2 : 45-minute workouts, outdoors
  • The two workouts must be separated by at least 3 hours.
  • Workouts cannot be split up—they must be continuous 45-minute blocks.

• Checklist – No cheat meals :
  • If you break the diet even once, you restart the whole challenge from Day 1.
  • This is the rule that separates people who talk about discipline from people who actually build it.

• Checklist – No Alcohol :
  • You cannot drink any alcohol at all for the entire 75 days.
  • Zero drinks, No beer, wine, spirits, cocktails, or “just one sip”
  • No exceptions — not on weekends, parties, birthdays, holidays, or stressful day

• Checklist – Read 10 pages of a non-fiction book every day :
  • The book must be self-improvement, personal development, or educational (no fiction, no magazines, no blogs).

• Checklist & Section – Take one progress picture every day :
  • There is a dedicated daily section where users can upload and save a progress photo.
  • Take a full-body progress photo daily (same time/conditions recommended for consistency).

• Section – Reflections :
  • A dedicated daily space where users write how they felt that day (energy, mindset, struggles, wins).
  • Or simply jot down their own personal reflections — no rules, no minimum length.
  • Creates a complete historical journal they can scroll back through anytime.

The Most Important Overarching Rule :

• This is the original rules by Andy Frisella designed it to build unbreakable discipline, confidence, and grit.
• You must complete ALL five tasks every single day for 75 consecutive days.
• If you miss even one task on any day, you must start the entire challenge over from Day 1.
• No excuses.
• No tweaking the rules.
• This is a mental toughness program, not just a fitness challenge.