75 Medium Challenge Tracker

75 Medium sits between 75 Soft and 75 Hard. It is a community version with no single owner and no fixed rulebook, so the rules change from one post to the next. This tracker uses the version most of them share:

Pick a start date, write down your diet, and the tracker builds a 75-day grid. Each day, log your workout, add water as you drink it, type in the pages you read and tick the diet. A square fills in when those four are done. The photo has its own row, and the day counts with or without it.

Rest days are counted per week of the challenge: days 1 to 7, days 8 to 14, and so on. Take one in each block and that day still counts as complete. An unused rest day does not roll over, so a rest day you skip on day 3 is gone by day 8.

If you take photos, take them in the same spot, in the same light, at the same time of day, such as before breakfast. A photo from the kitchen at 7am next to one from the bathroom at 10pm shows you the lighting, not 30 days of work. Photos added here stay on your device and are never uploaded.

There is no app to install and no sign-up. Progress is saved in this browser, or in a free account if you want it on your phone and laptop.

Print the tracker for a one-page checklist: all 75 days, a box for each rule, and a column for the photo marked optional. Choose Save as PDF in your browser's print window to keep a file instead. If you have already started, the sheet prints with your real dates on every row.

Tick the box for today's date only, never the next empty row. On paper, a skipped day vanishes unless you leave its row blank.

No rule covers it, because no one owns 75 Medium. Most versions say carry on: the missed day stays on the record and the challenge still ends 75 days after it began.

The tracker starts that way. A missed day shows on the grid and your streak resets to 0. If you want 75 Hard's rule, switch on a strict restart when you set up, and a missed day ends the run so the next attempt starts at day 1. Either way, you can fill in yesterday until the end of today, for the day you did the work and forgot to log it.

All three last 75 days and all three ask for water and 10 pages. The difference is the training load, the diet rule and what a miss costs.

Pick 75 Medium if you already train three or four times a week and want a firmer diet rule without doubling your training time. The cost is the alcohol rule. Seventy-five days covers about 11 weekends, and some of them will have a wedding, a birthday or a work dinner in them. Decide now what you will order.

If you do not train most days yet, 75 Soft is the better first run. If 45 minutes a day already feels routine and you can find a second slot outdoors, 75 Hard is the next step up.