UFC fighters are notorious for their physique and crazy athletic ability. Sage Northcutt is nothing of an exception. Standing at 6’0″ and weighing in at 185 lbs, he is a heavily decorated lightweight champion.

Sage Northcutt is a multi-talented athlete. He has won many major titles in Kickboxing, Karate, and MMA, all while in his teens. Find out how Sage trained for these titles.

Sage Northcutt flexing his muscles. Read more to find out how you can too be ripped.

Training Program

Being a competitive athlete in multiple sectors has shaped Northcutt’s schedule, battering in both combat-focused workouts as well as weight training.

In an interview about his lifestyle, Northcutt demonstrates total commitment to his routine, sharing that he works out via combat training in the morning and completes a weight lifting session in the afternoon. This routine is complementary to the full body as it combines technique, cardio, and power into each day.

Combat Fighting Workouts

In order to practice technique, Sage Northcutt engages in boxing or jiu-jitsu. Combat focused workouts offer high impact cardio that targets your whole body. If you are looking to lose weight, enrolling in group fitness classes like kickboxing is a great way to shred fat fast and tone your entire body.

Weight Lifting

As a MMA fighter, it is crucial to focus on exercises that will enhance his speed and explosiveness without building up bulky and cumbersome muscles. Form holds even greater importance now, as Northcutt is training his body for muscle memory.

Completing low rep sets of full power is the best way to train your muscles for speed and power without getting big. Accomplished by lifting heavy weights in one quick fluid motion.

As mentioned in an interview with Muscle and Fitness, as he gets closer to a fight, Northcutt begins to add more reps to each set. Ultimately he works his way up to 35 and finally 50 reps per set. It is necessary to note this is done with caution as it becomes easier to strain and injure muscles.

Back and Biceps Workout:

Sumo Deadlifts, 3 sets of 5 reps

  • Spread your feet wide enough, so that they sit just inside the length of the bar and position each foot at a 45-degree outward. This will help manage your form and protect your lower back.
Correct form for Sumo Deadlift

2. T-Bar Rows, 3 sets of 8 reps

  • This exercise helps develop power in a pulling motion, which must be useful in the octagon.
  • Full range of motion is essential. When you put the weight on the ground, you further engage tiny muscle fibers in your lats.
Train Like Sage Northcutt and Find Your Inner Champion

3. Chin-ups with V-Grip Bar, 3 sets of 10-15 reps

  • As with the T-bar rows, the V-grip develops pulling strength by targeting the lats.
Train Like Sage Northcutt and Find Your Inner Champion

4. Chin-ups with Hand Towel, 2 sets of 10-15 reps

  • This exercise should work your lats and biceps.
  • If you pay attention, you’ll notice a lot of pressure on your pinkie grip to maintain your hold on the towel. This will target small muscle groups found in your forearm.
Chin ups with towel

5. Straight Bar Curl, 3 sets of 8 reps

  •  As mentioned in an interview with Bodybuilding.com, Northcutt goes heavier with each set for this exercise.
  • This helps him push his limit each workout.
Straight barbell bicep curl

6. Underhand Pulldown, 3 sets of 8-10 reps

Train Like Sage Northcutt and Find Your Inner Champion

7. Reverse Grip Bicep Curl, 2 sets of 8-10 reps

  • Ending with this exercise brings the workout full circle, working top to bottom of your bicep.
Reverse bicep curl


Sage Northcutt promotes the value of nutrition to be equitable to his training program. When you properly fuel your body, you can really begin to see results.

His diet consists of 5 meals per day. Lean meat, brown rice, and vegetables make up the majority of his diet. Whole grains, fruits, and meal replacement shakes fill any gaps of hunger.

Example of Sage Northcutt's meals

Some examples of his meals and pre/post-workout snacks:

  • Scrambled eggs with potatoes for breakfast
  • Turkey burger with brown rice and vegetables
  • Beef with sweet potatoes and vegetables
  • Muffins as a pre/post-workout meal for replenishing glycogen

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