Vic Mensa x Alfa Training & Performance

8-Week 75 HARD Program

The Vic Mensa 75 HARD Program is an 8-week transformation system that fuses discipline, performance, and mindset. Created in collaboration with Alfa Training & Performance, this program merges the mental fortitude of 75 HARD with elite-level strength and conditioning to deliver lasting physical and mental transformation.

This is more than a challenge — it’s a reprogramming of your habits, focus, and identity. You’ll train like an athlete, think like a leader, and operate with the structure and accountability that drive sustainable results.

Program Structure:
The 8-week journey is divided into two phases of progressive overload and self-mastery.

Each week is built around performance-driven strength training, targeted conditioning, and the non-negotiable discipline of the 75 HARD principles.

Phase 1: Foundation & Focus (Weeks 1–4)
Build your base of strength and movement quality
Master tempo, control, and form
Develop consistent daily habits under the 75 HARD framework

Phase 2: Execution & Growth (Weeks 5–8)
Increase intensity, volume, and work capacity
Layer in performance-based conditioning and core finishers
Lock in elite-level consistency across training, nutrition, and mindset

Each session includes detailed sets, reps, tempo, rest, and progression tracking, combining push/pull splits, lower-body power, and full-body conditioning days designed to build muscle, shred fat, and improve athletic performance.

75 HARD GUIDELINE
The 75 HARD Protocol is the mental and physical backbone of this program.

It’s not a fitness challenge — it’s a discipline challenge designed to rewire how you think, move, and commit.

You’ll follow these rules daily for 56 days (8 weeks).
If you miss any, you restart at Day 1.

The mission: discipline over comfort — every single day.

DAILY REQUIREMENTS
1️⃣ Two Workouts per Day
One must be outdoors, no matter the weather.
Each session is 45 minutes minimum.

One is your structured Alfa x Vic Mensa training session, the second may be cardio, yoga, or outdoor conditioning.
Space workouts at least 3 hours apart for full recovery.

2️⃣ Follow a Structured Nutrition Plan
No cheat meals. No alcohol.
Track intake daily — precision builds results.

3️⃣ Drink 1 Gallon of Water Daily
Split evenly across the day to avoid fatigue.
Add electrolytes if training intensity is high.

4️⃣ Read 10 Pages of a Personal Development Book
Must be non-fiction (mindset, leadership, or self-improvement).
Apply one takeaway each day — physical growth follows mental growth.

5️⃣ Take a Daily Progress Photo
Same lighting and pose for consistency.
This is your visual log of accountability and evolution.

MINDSET PRINCIPLES
Discipline > Motivation: You won’t always want to — do it anyway.
Consistency Builds Confidence: Every small win compounds.
No Compromise: The harder it gets, the closer you are to growth.

WEEKLY REFLECTION
At the end of each week, record:
✅ Wins achieved
⚡ Challenges faced
🔁 Focus for next week
Reflection is where awareness becomes growth — track, adjust, repeat.

This is a high-performance, results-driven program built for men who are serious about a body-recomposition shift — not just losing fat, but building lean muscle, tightening up, and resetting their metabolic profile. It draws direct inspiration from Vic Mensa’s journey and translates it into a strategic 8-week roadmap.