Workout Routine

Free

75 Hard - NT

by ntrajano

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75 Hard is a 75-day "mental toughness" challenge that requires participants to workout twice a day for 45-minutes, with one workout being outside. This workout routine combines an upper/lower split weightlifting, running/walking, HIIT, and yoga; alternating between strength training and aerobic exercises each day (e.g. Day 1A and Day 1B done on Day 1 both strength related, Day 2A and Day 2B on Day 2 both aerobic related, etc.).

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1A: Strength Building - Push Lift

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

bench press

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

incline bench press

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

tricep pushdown

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

overhead triceps extensions

3×8

Day 1B: Strength Recovery - Hatha Yoga

Hatha Yoga - 45 min

Set
Reps
Rest time
1
1
100 sec

Hatha Yoga - 45 min

1×1

Day 2A: Aerobic Building - HIIT

YouTube HIIT Workout

Set
Reps
Rest time
1
1
100 sec

YouTube HIIT Workout

1×1

Day 2B: Aerobic Recovery - Outdoor Walk

Outdoor Walk - 45 min

Set
Reps
Rest time
1
1
100 sec

Outdoor Walk - 45 min

1×1

Day 3A: Strength Building - Pull Lift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

deadlift

1×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4×8

Day 3B: Strength Recovery - Vinyasa Yoga

Vinyasa Yoga - 45 min

Set
Reps
Rest time
1
1
100 sec

Vinyasa Yoga - 45 min

1×1

Day 4A: Aerobic Building - Brisk Run

45-min Run

Set
Reps
Rest time
1
1
100 sec

45-min Run

1×1

Day 4B: Aerobic Recovery - HIIT Core

YouTube HIIT Workout

Set
Reps
Rest time
1
1
100 sec

YouTube HIIT Workout

1×1

Day 5A: Strength Building - Leg Lift

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

1×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

romanian deadlift

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3×8

Day 5B: Strength Recovery - Core/Lower Yoga

Lower & Core Yoga - 45 min

Set
Reps
Rest time
1
1
100 sec

Lower & Core Yoga - 45 min

1×1

Day 6A: Significant Cardio Recovery - Moderate

45-min Run

Set
Reps
Rest time
1
1
100 sec

45-min Run

1×1

Day 6B: Significant Strength Recovery - Moderate

Hatha Yoga - 45 min

Set
Reps
Rest time
1
1
100 sec

Hatha Yoga - 45 min

1×1

Day 7A: Significant Cardio Recovery - Light

Outdoor Walk - 45 min

Set
Reps
Rest time
1
1
100 sec

Outdoor Walk - 45 min

1×1

Day 7B: Significant Strength Recovery - Light

Vinyasa Yoga - 45 min

Set
Reps
Rest time
1
1
100 sec

Vinyasa Yoga - 45 min

1×1