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Unbroken

Challenge Rules Poster

Print the rules of the challenge you are about to run, on one page you can pin to a wall: 75 Hard, 75 Soft, 75 Medium, the winter arc, monk mode, or one of your own. Every named protocol arrives with its published rules already in it. Change one and the poster renames itself, because a modified 75 Hard is not 75 Hard.

The protocol
75 Hard 75 Soft 75 Medium Winter Arc Monk Mode Custom challenge

Five daily tasks for seventy-five days, and a miss puts you back on Day 1.

Published rules · Andy Frisella

75 Hard

75 days 31 Aug 2026 – 13 Nov 2026
The rules, as the program publishes them
  1. 1 Two 45-minute workouts a day, and one of them outdoors.
  2. 2 One gallon of water a day — 128 fluid ounces, about 3.8 liters.
  3. 3 A diet of your choice, followed exactly. No cheat meals, no alcohol.
  4. 4 Ten pages of a non-fiction book.
  5. 5 One progress photo.
The terms
  • The day ends at midnight, done or not done.
  • Miss any task on any day and the run restarts at Day 1.

Signed on

Quoted from the program's own page. 75 Hard is a registered trademark of its owner; Unbroken is independent and not affiliated with it.

unbroken75.com

Make it yours
The rules, as the program publishes them Editable, and edited it renames the poster. That is the whole guarantee.

Back to the published rules

One page each. The same dialog saves either one as a PDF — there is no file to download and no address to leave. The tracker sheet carries 5 columns, one for each rule you tick at night.

These are 75 Hard's own rules, unedited. Change any of them and this poster renames itself to a custom challenge based on 75 Hard. Not a warning — the title on the paper changes, on the server, and there is no way to switch it off.

Quoted from the program's own page. 75 Hard is a registered trademark of its owner; Unbroken is independent and not affiliated with it.

The method

How the poster is built

Nothing on this page is computed about you. What it does instead is hold a rulebook and refuse to let a copy of it drift.

Every rule, term, length and attribution comes out of one file, config/protocols.php, which is also what the rules articles on this site are checked against. The blade that draws the poster contains no rule text at all, and a test fails the build if one ever appears in it. That is the mechanism behind "one source of truth", rather than a promise about one: two copies of a rule cannot disagree when there is one copy.

The form posts nothing. The browser assembles an address and the server builds the document, so every preset is a real URL with the real rules in its HTML, the page works with JavaScript switched off, and the number of pages the sheet prints is a fact that can be measured rather than a claim.

The rename is the only rule this page enforces. If any published rule of a named protocol is edited, or its length moved off the published figure, the poster is titled "Custom challenge based on" that protocol instead of carrying its name. It happens on the server, there is no control that turns it off, and a test edits a rule and reads the rendered page to prove it still happens. Protocols with no published rulebook — monk mode, and a custom run — have an empty rule list here, so there is nothing to break faith with and nothing renames; the winter arc keeps its four fixed rules and hands you the daily list, which is what that challenge is.

The lengths are the protocols' own: 75 for the three 75-day formats, 92 for the winter arc because October's 31 plus November's 30 plus December's 31 is 92, and 30, 60 or 90 for monk mode. A custom run takes any length from 1 to 92 days. Ninety-two is the ceiling because it is the longest named protocol here and the longest run measured to fit on one sheet.

The tracker sheet is arithmetic of a kind: one row a day, one box a rule, and the rows split into one column up to 24 days, two up to 48, three up to 72 and four above that. That ladder is what holds the one-page promise, checked by counting the pages the browser produced at every length the page offers rather than by reading the stylesheet.

Where this comes from

  1. 1. 75 HARD — the program page, which states the two 45-minute workouts with one outdoors, the gallon of water, the daily progress photo, no cheat meals or alcohol, and the restart at Day 1 Andy Frisella
  2. 2. 75 Soft Challenge: What to Know WebMD
  3. 3. What is the Winter Arc Challenge? The Viral Self-Improvement Trend TODAY

Unbroken counts days. It does not measure anything about your body, and nothing above is medical, nutritional or fitness advice. Where a number here is our own judgement rather than a published figure, the note says so and cites nothing. Method last checked 31 August 2026.

The rules PDF, without a download

Press Print the rules poster and choose “Save as PDF” in the same dialog. That is the PDF. There is no file to host, no watermark, no email address, and nothing that goes out of date the week a rule is corrected here — the sheet is built from this page each time it is printed.

The tracker sheet is the second half: the same run, one row a day, a tick box for each rule. Both are one page. The poster is the one that goes on a wall, and it is the one worth printing on the heaviest paper the machine will take.

Why an edited 75 Hard is not 75 Hard

The rules of a named challenge are the only thing that makes it that challenge. Swap the two 45-minute workouts for one, or let the alcohol back in, and what is left may be a better program for you — it is not the one whose name is on the poster, and a sheet on a wall claiming otherwise is a lie you told yourself in advance.

So this page will not print it. Edit any published rule and the title becomes Custom challenge based on that program. It happens on the server, the button that turns it off does not exist, and a test in this repository fails the build if it ever stops happening. What you gain is worth more than the name: a sheet whose rules are actually yours, written down before Day 1 rather than negotiated on a Tuesday in week six.

Two of the protocols here ask you to write your own rules, and for those nothing renames. The winter arc fixes the window and the count and hands you the list; monk mode has no published rulebook at all. Writing your own is what those two are for.

Every protocol on this page, in full

Each of these is a real page — open the link and the poster below is already built with those rules in it.

75 Hard — 75 days

  1. Two 45-minute workouts a day, and one of them outdoors.
  2. One gallon of water a day — 128 fluid ounces, about 3.8 liters.
  3. A diet of your choice, followed exactly. No cheat meals, no alcohol.
  4. Ten pages of a non-fiction book.
  5. One progress photo.

Quoted from the program's own page. 75 Hard is a registered trademark of its owner; Unbroken is independent and not affiliated with it. Build the 75 hard poster, read the 75 Hard rules, explained in full, or run it on the 75 Hard tracker.

75 Soft — 75 days

  1. Eat well. Alcohol only on social occasions.
  2. Train 45 minutes, with one rest day allowed each week.
  3. Drink three liters of water — roughly 100 fluid ounces.
  4. Read ten pages of any book. Fiction counts.

A community variant rather than a program with an owner, so this is the commonly published version and not a specification anybody maintains. Build the 75 soft poster, read 75 Hard against 75 Soft, rule by rule, or run it on the 75 Soft tracker.

75 Medium — 75 days

  1. A 45-minute workout, indoors or out.
  2. Hold the diet you named before Day 1.
  3. One gallon of water — 3.8 liters.
  4. Read ten pages. Audiobooks count.
  5. One progress photo.
  6. Seven hours in bed.

A community variant, so the six tasks and the 90% threshold are the commonly published reading rather than a specification anybody owns. Build the 75 medium poster, read where the softer versions differ, or run it on the 75 Medium tracker.

Winter Arc — 92 days

  1. The window is October 1 to January 1. Day 1 is October 1 and the last day logged is December 31.
  2. You choose three to five daily rules of your own. Not one, which is a resolution. Not ten, which is a fantasy.
  3. Every rule is daily and binary — answerable yes or no at 11pm without an argument.
  4. A miss does not restart the arc. The day is marked, it stays marked, and the arc keeps going.

A TikTok trend rather than a program. Nobody owns the rules, which is why the four above are the whole of what is fixed. Build the winter arc poster, read the winter arc rules in full, or run it on the winter arc tracker.

Monk Mode

Nobody publishes a monk mode rulebook. The five here are the shape people run and they are ours to offer, not anybody's specification — change any of them and it is still monk mode. Build the monk mode poster, read daily rules worth locking in on, or run it on the monk mode tracker.

Custom challenge

No name on the door and nothing published to be faithful to. Write the rules so another person could look at your day and say whether you held them. Build the custom challenge poster, read daily rules worth locking in on, or run it on the 30-day challenge tracker.

What to print beside it

A poster states the deal. A grid records it. The 75 Hard tracker keeps the six daily checks and applies the restart; the winter arc tracker counts the 92 days of the season. For the paper versions of those, the 75 Soft printable and the winter arc printable walk through what is on each sheet, and the 75 Hard template compared with a spreadsheet and a Notion build is the honest account of where paper wins.

The questions

Frequently asked questions

What are the 75 Hard rules?
Five daily tasks for 75 days. Two 45-minute workouts a day, and one of them outdoors. One gallon of water a day — 128 fluid ounces, about 3.8 liters. A diet of your choice, followed exactly. No cheat meals, no alcohol. Ten pages of a non-fiction book. One progress photo. Two structural rules sit behind them. The day ends at midnight, done or not done. Miss any task on any day and the run restarts at Day 1. The poster prints all seven lines, quoted from the program's own page and cited underneath. For what each one means in practice, and where people get them wrong, read the 75 Hard rules explained.

Is there a 75 Hard rules PDF?
Yes, and this page is it. Press "Print the rules poster" and choose "Save as PDF" in the print dialog your browser already has. There is no file to download, no email address to leave and no watermark. The sheet is built from this page each time, so a rule corrected here is corrected in every PDF made after it.

Can I change the rules?
You can edit any of them, and the poster will stop using the program's name. Change one of 75 Hard's five and the title on the paper becomes "Custom challenge based on 75 Hard". That happens on the server and there is no way to switch it off, because a modified 75 Hard is not 75 Hard and a sheet on your wall claiming otherwise is a lie you told yourself in advance. Two of the protocols here ask for your own rules and nothing renames for those: the winter arc hands you the list, and nobody publishes a monk mode rulebook at all.

Which challenges does the poster cover?
75 Hard, 75 Soft, 75 Medium, the winter arc, monk mode at 30, 60 or 90 days, and a custom run of any length from 1 to 92 days. Each named protocol arrives with its rules already in it, taken from the same place the rules articles on this site take them.

Does the tracker sheet fit on one page?
Yes, at every length the page offers, including a 92-day winter arc with five rules. The day rows split into up to four columns to hold it, and 92 days is the ceiling for exactly that reason — it is the longest of the named protocols here, and the longest run measured to print on one sheet.

Is this the official 75 Hard poster?
No. This is built by Must Have Apps SIA. 75 Hard is a program by Andy Frisella and we are not affiliated with it or endorsed by it. The rules are quoted from the program's own page and cited under the poster, which is the only honest way to print somebody else's rulebook.

What if I have not decided my winter arc rules yet?
Leave the lines empty and they print ruled, to write in by hand. That is the better order for the arc anyway: the four fixed rules are what make it the winter arc, and the three to five daily ones are yours to argue with yourself about in September, before October 1 makes them binding.
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75 Hard Tracker

All six tasks, all 75 days, on one grid. Miss one and the grid starts again — that is the deal you are taking.

A poster states the deal. A squad enforces it.

Unbroken runs the same rules with other people on the same board — a midnight deadline, a restart you cannot argue with, and a record nobody can quietly edit.

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