Sage Northcutt's UFC Back and Biceps Workout

Fast-talking, hard-working Sage Northcutt makes this workout look easy. But when you try this routine yourself, you'll wonder what this young cage fighter is smiling about.
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Sage Northcutt, age 21, is currently the youngest fighter in the UFC. His youthful enthusiasm makes this workout seem like a piece of cake, but it's gonna hurt.
Coming from the world of UFC, Northcutt is into the application of force. You're going be doing a variety of reps and weights as a way to build explosiveness and speed throughout the workout and to develop pushing and pulling power.
So, prepare to get in touch with your inner cage fighter.
| "Sage" Advice On Technique |
Sumo Deadlift
Position your feet at a 45-degree angle to each other, and wide enough that they're almost to the end of the bar. Sage does these lifts sumo style because the grip position resembles the gable grip favored in the octagon.
T-bar Row
Sage likes this exercise because it develops pulling strength, and a lot of pushing and pulling goes on inside the octagon. Go through a full range of motion, so that when you put the weight on the ground, you engage the tiny muscle fibers inside your lats.
Chin-up with V-Bar Grip
As with the T-bar rows, the V-grip develops pulling strength by targeting the lats.
Chin-up with Hand Towel
This exercise should work your lats and biceps. If you connect your mind with your muscles, you'll notice you're working your pinkie grip to hold the towel. You'll also be working the small muscles in your forearms.
Barbell Shrug
Done in the front and back, these work your traps and upper back.
Straight-Bar Curl
Sage likes to go heavier with each set.
Underhand Pull-down
Keep your hands about shoulder-width apart. Maintain good posture: Don't lean back or slouch forward. Get a nice stretch on each rep.
Reverse Curl
By ending the workout with this exercise, you'll have worked your biceps starting up at the top and moving down all the way to the bottom.
Do this workout twice a week, in any order you want. Sage likes to mix it up, going from back to biceps and back again.
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[@hdz3363]

imagine meeting sage in real life. dude will literally call you sir the whole time.

[@mustaffahashemi2210]

Lol

[@TheWigwamer]

He's a golden retriever equivalent of a human

[@itsjustdorian8927]

TheWigwamer lol I don't know what you mean but I know what you mean! Lmao hilarious

[@itsjustdorian8927]

Mr. Peanutbutter from bojack horseman

[@mikerandall8289]

the golden retriever comment aye, never too far away from one in a sage video. Original.

[@MinhaFamiliaAQBJJ]

Sage cleaned the whole gym afterwards and bought the maintenance lady lunch. He also donated a protein tub to salvation army

[@5ubjugator]

Hahaha he's such a legend. God bless him

[@derekanwar5357]

Is that a joke

[@craigjw87]

Sage the type of guy to drink his Labrada protein shake in the 20 minute anabolic window, not before saying God's prayer and thanking him.

[@masterpogi9081]

Really? so you judge him because of his physique? He's a humble guy no reason to hate

[@sumona8632]

@@masterpogi9081 it's not hate brother, even these guys enjoy these memes about them , it's a joke no need to get offended he is a very humble guy with such a good UFC record

[@belminm.5168]

Sage the type of guy to steal your girl but not know what to do with her

[@australianchalla6597]

GalaxyEyes u got me their lolllllll 😂😂

[@CobraFlows]

Got me dead lol

[@Jeanyuhzz]

Foreal 😂😂😂

[@CR-yo8je]

He's that kid who watches dragon ball and gets impressed and implements those things in real life

[@tristanmcguire4820]

Really appreciate Sage leading by example for Christians on how to witness. Sometimes preaching to someone’s face isn’t as effective as simple kindness. Keep up the great work bud. Your a fine example to all of us!

[@hamdi123ize]

jealous people hating as usual

[@bodybuildingcom]

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[@arber124]

Bodybuilding.com yeeaaaahh💯💯💯💯💯

[@chrisulfen8775]

Bodybuilding.com Do Mcgregor next pls!!

[@arber124]

Benedict San Diego they gotta pay him a shit ton of money now🤣

[@letsgopoop123]

Bodybuilding.com yeah Conor next

[@JB-hb1iv]

Get Jon Jones he needs another job at the moment

[@BigTwill0218]

sooo many fighters don't lift. im glad you do

[@curtisderbyshire1541]

Conor Mcgregor does Calisthenics and does his workout program

[@juangjj3830]

Sage incredible athlete!!support from southamerica

[@LoopDoc]

Keep it up Mr. Northcut. From Houston TX. I'm a big fan of you. Hope to see you champion soon which I'm sure you will.

[@Ryujinn999]

Id like to genuinely know his entire routine, how he balances lifting weights, and martial arts. if anyone could give me his regimen id greatly appreciate it!

[@knifecookknifecook]

Same I also really want to know what his routine is

[@markycupko]

We went sage northcutt workout series! 💪

[@DocSteelhamer]

like this kid,he is a good person snd a hard working fighter

[@forgaven3346]

Respect 🙏💯

[@fortunefootball904]

Amazing video.

[@leonfriedrich3742]

Sage is such a nice guy

[@menumlor9432]

Awesome

[@dkexpat2755]

Perfect form lol :P

[@trat1x]

Rasmus Frederiksen he's not training for hypertrophy man

[@fakhrullahbasar1581]

He look like the guy from backstreetboys

[@robelmekonnen1564]

This guys strong for his size, great physique too

[@poetramaipauw5411]

Need a relationship as strong as the towel Sage is doing pull-ups with..

[@marcelo5803]

RED HOT CHILLI POETRA nah towels are resistant

[@ralphruhl3806]

Sage is in great shape ! Can he do 10 reps with the new 70 kg Itta power twister?

[@JJones-nf9ce]

Awesome work Sage. Respect to you from Katy

[@restrictedb3east244]

Sage the type of guy to wear a weight belt while curling

[@agentgear]

RestrictedB3EAST you want him to take it off just for the biceps, and then put it right back on for the other exercises. smh

[@nartworks557]

More core stability

[@thegeorge1479]

Northcutt is gonna cut !

[@hi-breednoah2650]

Dude's got solid biceps though

[@jhlman1927]

2:25 yeah dude nice 🤣🤣🤣🤣

[@jamesangus7537]

😂😂😂😂😂

[@exocet8834]

Damn, u can already see the concussion eyes developing. Kid started way to early on such a high level

[@320speed]

Sage has a really nice voice. Should do commentary or voice over work after this MMA career.

[@bustsomecaps]

nice :)

[@Jesperprodss]

Song name 03:00?

[@meghnaths5696]

Sage "flashing teeth" northcutt

[@sumona8632]

Sage looks like a real life version of Street Fighter game's Guile

[@bretrobert4012]

As someone who hates everyone. This kids is awesome .

[@kaptinfancy]

What does he yell out when he stubs his toe on something?

[@Smokebag]

Im sorry 😂

[@brissoNQ]

Mega chin literally 😳

[@AznJsn82091]

KevinBlueHundreds Here comes the Crimson Chin!

[@user-hn4el1ji2o]

Lactic power anaerobic system aerobic system train these three and do whatever workout is transferable to the fight

[@user-hn4el1ji2o]

Super sage super athletic

[@curtisderbyshire1541]

I knew it, you're secretly Canadian

[@Marcus-bp2tt]

Why does he says "mantain" doesn't he want to progress?

[@saminsaqlain9099]

Conor McGregor next please

[@billymancell2830]

Samin SaQlain they can't afford him

[@ejerome1664]

Dude has a chin like buzz lightyear

[@christiangapuz9189]

Sage "Only 12" Northcutt

[@aidenjaxlol]

He should have added some chin workouts for that glass chin of his

[@dc1181]

Sage will have much success outside of fighting if he ever decided to do something else

[@marcoylagan9024]

And he’s 200 pounds and can deadlift almost 365

[@wylergurden9601]

He talks like the kid from Home Alone lol

[@Gold-ok9jf]

0:46,1:41,2:27,2:52,3:18

[@FormidableOne]

So softly spoken for a cage fighter lmao

[@omnomnom11122]

dl is gonna take him to snap city if he doesn't improve his mechanics

[@alexmalcolm555]

Peaple Just hating cause he is Handsome and a good athlete

[@EduardoGomes-hy5yt]

EU SE MALHASSE SERIA ASSIM!

[@girishpatel2082]

I'm gonna tell my children's he is doulph lundgren

[@nvanguy6868]

Guy looks like a super hero perfect hair jaw line and toned muscles. Too bad he got his head caved in from that muay thai fighterp

[@deathangel273]

He looks like a young Ivan Drago!

[@songoku9348]

‘If he lives, he lives’ he’s such a nice boy. 😉

[@yosef5276]

He injects right into his chin

[@spursnation4life985]

All that muscle and talk about the ground game and his weakness is the ground game lmao

[@hellobye7429]

Can I claim natty if I'm only do test?

[@godofwarsoham]

Do you even fight ?

[@Jake-be9ji]

Never been happier to see someone ragdolled in my life.

[@jonny2hotty378]

This video makes me feel bad watching him getting KO'd like last time... hope hes fine

[@Xrider6]

He needs more triceps and less biceps

[@davide.7804]

Youth prison workout

[@varshabhalla6601]

Rage the sage inside the cage.

[@pabloacas3118]

He is like a version clone of young vitor belfort... but made in america.

[@Rafalrv]

Cool!! I really Iike full body swing biceps curl, half pull ups, and ping pong deadlift. It have to be intentionally somehow...

[@szymondobrzeniecki8813]

this guy annoys me but his good

[@panbuffman]

Sage, Please, quit doing curls and work on your Jiu-Jitsu.

[@wilsonfisk6156]

panbuffman Who said he isnt doing it

[@ChamorruWarrior]

I think when you workout at his level as a pro athlete a curl is more of a method of imbalance prevention. If you ONLY work things that help your Jit or only do Jit and do not work on strength or flexibility you will be one fucked up human being after doing jit for 10 years lol You'd be all hunched over and probably wouldn't be able to turn your neck, shoulders completely rounded etc

[@official88beats]

He is with mr faber

[@timslee0618]

He moved out to Sac, CA and trains at Team Alpha Male who has a BJJ instructor by the name of Dustin Akbari

[@LoopDoc]

@@ChamorruWarrior that's right. This is MMA. All counts.

[@kyledawson4535]

I want to see sage and mcgregor train together. Mabey learn from each other.

[@erictechnicalrecruiter5403]

If he was doing conventional deadlifts instead of sumo he wouldn't have lost fights in the ufc yet haha

[@OklaState2]

eric matson cute profile pic brah

[@armaanjangral9310]

7th Commenter

[@wininaphe5104]

Not to mention he was doing bicep curls all wrong

[@ronwhite8503]

Looks pretty but didn't do too well in his One debut.... What, looks don't count?!?

[@tmt5087]

He has no idea what he’s talking about 😂

[@dmonast1]

this workout is fine and all, but this kid has no idea what he is talking about.

[@mdsupreme1776]

Judging by his physique I'm sure he does

[@jaybunner87]

dmonast1 you dont know shit about fighting or the training involved.

[@dmonast1]

im not talking about fighting, I have no doubt he is a skilled fighter. I'm talking about the science and biology behind the exercises.

[@Envisaged0ne]

and we are too...his exercise is fine and he has good form. And his physique shows he knows what he's doing. Everyone is different. Don't knock his workout if it works for him, and maybe someone else. I've been weight lifting and exercising for over 20 years. He knows what he's talking about

[@mitchellrichard1963]

dmonast1 he's more shredded than you bro

[@johnnyenglish2303]

Super sage Ain't Pretty no more After Alexander Cosmo Ko Him In The First Round With Less Than A Minute And Only One Punch And The Most Sad Part Is He Was From The Ufc Then Came To One Fc Just To lose Easily.