75 Hard Gym Workout (Lifting Day)
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
75 Hard Lift Day
Full body
1.Squat or goblet squat
Rest 90–120 sec
3 × 8–12
2.Bench, machine press, or push-up
Rest 90 sec
3 × 8–12
3.Row
Rest 90 sec
3 × 8–12
4.Romanian deadlift or hip hinge
3 × 8–12
5.Farmer carry or plank
3 × 30–40 sec
- 1
Open this page
- 2
Tap Open in Perflexity
- 3
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TL;DR
75 Hard asks for a workout. This is a lifting day that does not take two hours: squat, press, row, hinge, carry. Pair with a walk for the outdoor piece. Open it so the workout is a session, not a checkbox you forget.
Key takeaways
- The challenge is consistency. The lifts should be boring and repeatable.
- This is not medical or challenge-official advice.
- Log it or the 75 days blur together.
Inside the challenge, not instead of it
75 Hard is a set of daily rules created by Andy Frisella. This page is only the gym lifting session some people want when they search “75 Hard workout.” Follow or skip the rest of the challenge on your own terms. This is not an official program.
Outdoor workout
If you also need an outdoor session, walk. Do not smash two high-intensity hours every day for 75 days and call it discipline — call it a recovery problem.
FAQ
Can I use this every lifting day for 75 days?
You can. Swap in the 20-minute gym workout when you are wrecked. The win is showing up, not novelty.
Is this affiliated with 75 Hard?
No. It is a gym template for a search people type.