75 Medium Challenge Tracker (Free Template)
This free 75 Medium challenge tracker gives you a daily checklist, a 75-day calendar and a progress chart in one place. The rules are editable, because no two people do 75 Medium exactly the same way.
↗What is the 75 Medium challenge?
75 Medium is a lighter, community-made variation of 75 Hard. There is no official rulebook, so versions differ. A widely shared version looks like this:
- One 45-minute workout a day, with one active-recovery day per week.
- Eat in a way that supports your goals; alcohol only on social occasions.
- Drink about 3 liters of water.
- Read 10 pages of any book.
- Spend 10 minutes on mindfulness, such as meditation or journaling.
The tracker comes preloaded with these five tasks. Change any of them in seconds to match your own plan.
What's inside this 75 day medium challenge tracker
- Daily checklist.Five tasks a day. Tick them off and the day is marked complete.
- 75-day calendar.Every day of the challenge on one screen, filled in as you go.
- Progress chart.Completed days, your current streak and any metric you choose to track, such as weight or workout minutes.
- Planner view.Plan the week ahead: which days are active recovery, when you'll train and when you'll read.
- Editable template.Rename tasks, change targets, add new habits.
How to use the 75 Medium challenge template
- 01 Set your start date. The 75 Medium challenge calendar maps out all 75 days.
- 02 Adjust the rules if your version differs from the default.
- 03 Each day, complete the 75 Medium challenge checklist.
- 04 Check the chart weekly to see your streak and trends.
Should you restart if you miss a day?
In 75 Hard a missed task means starting over. Many people doing 75 Medium choose a softer rule, such as allowing a missed day without a reset. Pick your rule in the tracker settings: strict reset or keep going.
75 Medium vs 75 Hard vs 75 Soft
75 Hard is the strictest version, with two workouts a day and a full restart on any miss. 75 Soft is the easiest, with fewer and lighter daily tasks. 75 Medium sits in between. If you finish 75 Medium and want more, the same tracker can switch to 75 Hard rules.
FAQ
Is this 75 Medium challenge tracker free?+−
Yes. The tracker and template are free, and you can build your own version with Leanfinit for free.
What is Leanfinit?+−
Leanfinit turns a plain-English description into a working app. This 75 Medium tracker was made with it.
My 75 Medium rules are different. Can I change the template?+−
Yes. Click "Customize" and describe your version — "2 liters of water" or "no recovery days" — and Leanfinit updates the tracker.
Can I use it as a 75 Medium challenge planner on my phone?+−
Yes. Save it as your own app to plan your week, get reminders and check off your checklist from your phone.
Do I need to know how to code?+−
No. One sentence is enough; Leanfinit builds the app.
Can I build a tracker for another challenge?+−
Yes. 75 Soft, a 30-day challenge or your own idea — describe it and get a working tracker.
Independent tracker template. Not affiliated with any challenge or program. Not medical advice.