How to Build an Aesthetic Body & Get an Aesthetic Physique

The human body is an intricate system, and pursuing an aesthetic body requires either a well-thought-out approach grounded in science and strategy or an incredible will and work ethic to work so d**n hard that nothing will stop you from achieving a glorious body.

As a professional athlete with over a decade of experience in competitive basketball and a master’s degree in Nutrition Education, I understand the complexities of achieving an aesthetic physique.

Even better, I’ve seen, experienced, and learned how every factor, including diet, exercise, recovery, and lifestyle, plays a crucial role in building a balanced, muscular, and visually pleasing physique.

Contrary to what social media may portray, there’s no one-size-fits-all solution to getting an aesthetic body. It takes time, patience, and effort—without shortcuts like anabolic steroids, which pose significant long-term health risks.

More importantly, developing an aesthetic physique is about more than just looking good; it is also about improving your overall health and self-confidence.

Whether your goal is to compete in bodybuilding competitions, become a fitness professional, maintain your body composition for optimal sports performance, or simply achieve a physique that makes you feel more confident, I hope you read my full article because it will guide you through the best ways to get an aesthetic body.

What is an Aesthetic Body?

The term “aesthetic body” describes a physique considered visually pleasing or attractive. It is often used in bodybuilding, fitness modeling, and social media, where it refers to a physique that is well-proportioned, symmetrical, and characterized by well-defined muscles.

However, when talking about today’s bodybuilders, an aesthetic body is not necessarily a bodybuilding body.

Instead, I believe you should consider some classic bodybuilders such as Arnold Schwarzenegger, Frank Zane, or Vince Gironda.

The concept of an aesthetic body can be subjective, as people may have different preferences for what they consider attractive.

In the end, an aesthetic body is pleasing to the individual who possesses it, regardless of how others perceive it.

Understanding Your Body Type

Understanding your body type is an important aspect of building an aesthetic physique. It provides a foundation for developing a tailored workout and nutrition plan that will be most effective for your individual needs.

This section will delve into each of the three main body types, exploring the characteristics, strengths, and challenges associated with each.

Ectomorphs

Ectomorphs are characterized by a long, lean frame, with difficulty putting on weight and muscle. They tend to have a fast metabolism and a tendency to burn calories quickly, making it challenging to build muscle mass.

Ectomorphs also tend to have a smaller frame, with little body fat and a flat, defined chest.

Strengths: Ectomorphs are naturally lean and athletic, which can be an advantage for endurance sports, such as running and cycling. They also tend to have a high metabolism, making it easier to maintain a healthy body weight.

Challenges: Ectomorphs often struggle to build muscle mass and can find it difficult to add weight and definition to their physique. They also tend to have a smaller frame, which may make it challenging to perform certain exercises.

Mesomorphs

Mesomorphs are characterized by a naturally athletic build, well-defined muscles, and a tendency to gain muscle easily. They have a medium-sized frame with moderate levels of body fat and a naturally athletic appearance.

Mesomorphs tend to have a balanced metabolism, making it easy to maintain their weight and physique.

Strengths: Mesomorphs are naturally strong and athletic, which makes it easy for them to build muscle and achieve an aesthetic physique. They also tend to have a balanced metabolism, making it easy to maintain their weight and physique.

Challenges: Mesomorphs may struggle with controlling their weight, as they tend to gain weight easily, particularly in the form of body fat. They may also find it difficult to maintain their physique, as their natural build can lead to a lack of motivation and complacency.

Endomorphs

Endomorphs are characterized by a round, full figure, with a tendency to gain weight easily and store body fat. They have a larger frame and tend to accumulate fat around the waist, hips, and thighs.

Endomorphs tend to have a slower metabolism, making it challenging to burn calories and lose weight.

Strengths: Endomorphs tend to have a naturally high level of body fat, which can provide a cushion of insulation and protection against injury. They also tend to have strong endurance, making it easier for them to perform activities that require sustained effort.

Challenges: Endomorphs may struggle with weight management, as they tend to gain weight easily and storefat in specific areas. They may also find it challenging to build muscle mass, as their bodies tend to prioritize fat storage.

How Long Does it Take to Build an Aesthetic Body?

The time it takes to build your dream body depends on your current physique and can range from months to over a year.

Building an aesthetic physique requires patience and effort, as it’s a marathon, not a sprint.

Since everyone’s body is unique and may require different strategies—whether focusing on muscle gain, fat loss, or both—it’s essential to understand your body type and develop a personalized plan that works for you.

The Best Workout Programs & Exercises for an Aesthetic Physique

While diet, nutrition, and sleep are essential for achieving an aesthetic body, the right workout routine is non-negotiable. You cannot reach your full aesthetic potential without exercising correctly and consistently.

Diet and lifestyle improvements can certainly enhance your overall health, but without targeted workouts, an aesthetic physique remains out of reach. Designing your exercise routine around your body type is key to maximizing results and addressing your unique genetic advantages.

• Ectomorphs, for example, should prioritize muscle mass through resistance training, focusing on compound exercises that engage multiple muscle groups.
• Mesomorphs, with their naturally athletic build, need a balanced mix of resistance training and cardio to maintain muscle mass and stay sharp.
• Endomorphs can benefit from weight management through cardio and strength training to build lean muscle and reduce fat.

If you want the best online workout program for anyone serious about developing an aesthetic physique, I suggest you start by checking out the workouts in my Workout of the Day category.

If you plan on creating your own aesthetic body workout program, here are some ideas to help

Important Compound Exercises

If you don’t want to follow a specific aesthetic workout program and prefer to build your own workout program, doing a variety of compound exercises is key to building an aesthetic body.

Compound exercises are multi-joint exercises that stimulate a lot of muscles each time they are performed.

Regardless of your body type and the exact aesthetic physique training program you choose to follow, most people will benefit from focusing on heavy, compound exercises.

Examples of compound exercises you can do in the weight room include:

• Bench Press
• Overhead Press
• Push-ups
• Pull-ups
• Squat
• Deadlift
• Power Clean
• Power Snatch

There are other great compound exercises, but these are a few of my favorites.

Aside from these exercises, other functional compound exercises are also great for building muscle and improving your body composition.

For instance, pushing a prowler sled is one of the best full-body workouts you can do. Also, sprint workouts are a great way to burn calories while building aesthetic muscles.

Regardless of which you choose to focus on, the majority of your workouts should be spent doing compound exercises.

Best Aesthetic Workout Programs

Depending on your current physical fitness level, you will need to choose your aesthetic workout program accordingly.

Individuals new to weight lifting and fitness training will succeed with two or three days of weight lifting per week and an additional day or two of light cardiovascular exercise (or active mobility work).

If you have already been training for over a year or two, you can easily train four to five days per week and add in additional cardio or mobility work as needed.

Personally, I train six days per week with one off day.

If you sleep over 8-9 hours each night, eat correctly, practice mobility work daily, and use proper supplements to help you recover, you will be shocked at how much work your body can do!

I don’t suggest you try to train more than four or five days per week unless you are a professional or collegiate athlete because you risk over-training if unsupervised.

Depending on your current level of fitness and your goals, a few of my favorite aesthetic workout routines are:

• 20 Rep Squat Program
• German Volume Training
• Tabata Workouts
• Mobility Workouts
• Stronglifts 5×5 (or 3×5)

Tons of personal trainers would love to sell you their workout programs, which does have various advantages.

Hiring a personal trainer or online personal trainer can help you by dictating a more specific program to your own body. However, this isn’t necessary for everyone.

If you are self-motivated, the training routines I explain below will do more than enough for you, and you don’t need to pay any money for them!

If you would like to follow along with an aesthetic bodybuilding workout plan, I suggest you subscribe to BodyFit by Bodybuilding.com. They have many workout programs from many of the best trainers in the industry.

If you subscribe to BodyFit, you get access to all of them!

Check out BodyFit by Bodybuilding.com and see if you like their workout plans!

Here is some more information about a few of my favorite aesthetic workout programs:

20 Rep Squats

The 20-rep squat program is one of the best programs for building bigger lower body muscles and will help you build muscle mass throughout your whole body.

If you choose to do the 20-rep squat program, your main focus will be on one set of 20 reps of the back squat exercise per workout.

For this training program, you will choose a weight about 50-60% of your 1 rep max and squat it 20 times.

Your goal is to increase the weight by 5-10 pounds per training session, and you will normally do three workouts per week.

20 rep squats are a grueling workout program, but they will help you get an aesthetic body.

Read my 20 rep squat program review to learn more.

German Volume Training

German Volume Training, also known as the 10×10 method, is one of my all-time favorite workout programs for building muscle mass.

GVT is one of the best aesthetic physique training programs because it burns many calories per workout and builds muscle mass in a short amount of time.

However, you shouldn’t do German Volume Training for more than 6 weeks because your muscles will become overworked, and you will stop seeing progress in your physique.

German Volume Training is especially beneficial for your upper body because it works best with exercises like the bench press, lat pull-down, and overhead press.

To do German Volume Training, pick two to three primary exercises per workout and do 10 sets of 10 reps, with only one minute of rest between sets.

Read my German Volume Training review to learn why this is one of the best aesthetic body workouts.

Tabata Workouts

Tabata intervals are a type of High-Intensity Interval Training and one of the most effective ways to get an aesthetic body.

A Tabata workout consists of 8 rounds of 20 seconds maximum effort, followed by 10 seconds of rest.

The Tabata interval protocol was originally used on a stationary bike but is also great with other exercises.

Not only does the Tabata interval protocol burn many calories quickly, but it also creates an afterburn effect that increases your metabolism for over 24 hours afterward.

Additionally, if you combine various exercises for consecutive Tabata interval workouts, you can also build muscle with this workout style!

My favorite way to use Tabata interval workouts is to do them at the end of a regular strength training workout as a “finisher.”

The Tabata interval protocol is one of the best workout routines for getting an aesthetic body, and it can also help you get in great physical condition.

 Tabata intervals improve both your anaerobic and aerobic endurance, and it is a great workout to add to your regular routine.

The Best Diet & Nutrition Plan for Getting an Aesthetic Physique

Achieving an aesthetic physique goes beyond just working out—it requires a well-thought-out dietary plan that supports muscle growth, fat loss, and overall health. Proper nutrition fuels your body, enhances recovery, and promotes the lean, toned look essential to an aesthetic body. Here’s a comprehensive dietary approach designed to help you sculpt your physique.

Emphasize Whole Foods and Balanced Nutrition

Building an aesthetic body starts with a foundation of whole, nutrient-dense foods. These foods provide your body with the essential vitamins, minerals, and macronutrients needed to fuel workouts, repair muscle tissue, burn fat, and maintain energy levels throughout the day.

Prioritizing whole foods ensures you’re getting maximum nutrition without the empty calories found in processed foods.

Plant-based foods, such as fruits, vegetables, legumes, and whole grains, offer high nutrient density while being lower in calories, making them ideal for promoting muscle recovery and sustained energy.

They also help reduce inflammation, which is critical for recovery after intense training sessions, and support long-term progress toward a lean, toned physique.

A balanced diet with lean proteins, complex carbohydrates, and healthy fats is crucial for achieving and maintaining an aesthetic physique. Complex carbohydrates like sweet potatoes, quinoa, and oats provide slow-digesting energy, helping to fuel your workouts and replenish glycogen stores in your muscles.

This is vital for powering high-intensity training and maximizing muscle growth.

Healthy fats from sources like avocados, nuts, seeds, and olive oil are equally important. These fats regulate hormones like testosterone, which support muscle development and fat loss, while also improving brain function and joint health—key factors in sustaining long-term progress.

Protein is another essential component of an aesthetic body diet. Incorporating both animal-based and plant-based proteins ensures a well-rounded intake of amino acids necessary for muscle recovery and growth.

Vegan protein options, such as tofu, tempeh, and legumes, add variety and fiber, while lean meats, fish, and eggs provide high-quality protein to maintain muscle mass.

Together, these choices help build the toned, defined physique that characterizes an aesthetic body.

Manage Caloric Intake for Optimal Results

Managing your caloric intake is essential for achieving an aesthetic body. No matter how hard you train, if you’re not controlling your calorie consumption, you won’t see the muscle definition and fat loss needed to build an aesthetic physique.

Properly managing calories ensures that you consume enough to fuel muscle growth while creating a deficit when needed for fat loss.

Tracking your macronutrients—protein, carbohydrates, and fats—can be an effective tool to ensure you’re getting the right balance to support your goals. By adjusting your intake of these macronutrients, you can fine-tune your diet to promote muscle growth while shedding excess fat.

Intermittent fasting, such as the 16:8 method, can be a helpful strategy for those who struggle to control their calorie intake. This method helps many people naturally reduce their daily calorie intake by restricting eating to a specific window of time.

It simplifies meal planning and can lead to better portion control, making it easier to maintain a calorie deficit for fat loss. Fasting also has added benefits like improved insulin sensitivity and enhanced fat burning, which can help in achieving a leaner physique.

However, intermittent fasting is not necessary for everyone, and other dietary strategies can be equally effective. The key is finding an approach that allows you to consistently control your calorie and nutrient intake to meet your body composition goals.

Whether through fasting, tracking macronutrients, or simply focusing on nutrient-dense foods, managing your calorie intake is crucial to building and maintaining an aesthetic body.

Reduce Added Sugars and Eliminate Processed Foods

Eliminating added sugars and processed foods is essential for building an aesthetic physique. Sugars cause insulin spikes, promote fat storage, and lead to energy crashes that negatively impact workouts and recovery.

Processed foods often contain harmful fats, artificial ingredients, and empty calories that hinder fat loss and make it difficult to achieve a lean, muscular look.

By focusing on natural sweeteners like honey or maple syrup, which contain some vitamins and minerals, and cutting out processed foods, you can create a more consistent energy balance.

This supports fat reduction and improves muscle definition, key elements of an aesthetic body.

The Best Supplements for an Aesthetic Body

Proper nutrition and exercise are key to achieving an aesthetic body. However, supplementing your diet with the right products can help you reach your goals more quickly and effectively.

Whether you want to build lean muscle, increase strength, or reduce body fat, these five supplements can help you achieve your goals.

Always consult a healthcare professional before starting any new supplement regimen.

Here are some of the best supplements for an aesthetic body.

RSP Amino Lean

Amino acids are the building blocks of protein, and they play a crucial role in promoting muscle growth and recovery. RSP Amino Lean is a comprehensive blend of essential amino acids, branch-chain amino acids, and other ingredients that can help support muscle growth, reduce muscle breakdown, and improve recovery time.

In addition to the BCAAs and EAAs, RSP AminoLean also contains beneficial ingredients, such as beta-alanine, citrulline, green tea extract, green coffee bean extract, and CLA, that can help improve your results.

This product is designed to help you achieve your aesthetic goals, whether you want to build lean muscle, increase strength, or reduce body fat.

Garden of Life Raw Organic Protein & Greens

Protein is essential for building and repairing muscle, and Garden of Life Raw Protein & Greens provides a comprehensive blend of organic, plant-based protein sources and other key nutrients.

The greens in this formula, such as spinach and kale, are also high in vitamins and minerals that can help support overall health, including muscle growth and recovery.

This supplement can help you get the protein you need to build an aesthetic body without the chemicals and additives often found in other protein supplements.

Optimum Nutrition Creatine Monohydrate

Creatine is a naturally occurring substance that is found in muscle cells, and it helps to provide energy for intense workouts.

Supplementing with creatine monohydrate, the most effective form of creatine supplement, has consistently been shown to increase strength and muscle mass, and it can help improve overall performance during exercise.

Optimum Nutrition Creatine Monohydrate is a high-quality, pure form of creatine that is easy to mix and absorbs quickly.

NatureWise Curcumin Turmeric

Turmeric is a potent antioxidant that reduces inflammation, supports joint health, and improves overall well-being. NatureWise Curcumin Turmeric offers an effective blend of turmeric, black pepper, and ginger.

By reducing inflammation and supporting overall health, NatureWise Curcumin Turmeric can help you achieve your aesthetic goals and maintain a healthy, balanced body.

Celsius On-The-Go Powder Packets

Celsius On-the-Go packets are an excellent choice for those striving for an aesthetic body due to their unique blend of ingredients designed to boost metabolism and energy levels.

These packets contain natural caffeine derived from green tea and guarana, which enhances energy without the crash associated with synthetic alternatives.

Importantly, the patented green tea extract blend in Celsius drinks works well for enhancing metabolism and assisting with body composition goals.

They also include essential vitamins like B6 and B12, supporting energy production and overall metabolic function.

Additionally, the packets are enriched with chromium, which aids in controlling appetite and maintaining steady blood sugar levels.

This combination promotes effective fat-burning and sustained energy, making Celsius On-the-Go a smart and convenient choice for those looking to enhance their physical appearance and performance.

Rootcha’s Magnesium & Zinc

Rootcha’s Magnesium and Zinc supplement is an excellent option for those looking to enhance their body composition and achieve an aesthetic physique. Zinc plays a key role in optimizing testosterone levels, which can directly influence muscle growth and fat loss.

By supporting proper hormone balance, zinc helps promote lean muscle mass while helping reduce body fat. Additionally, zinc contributes to improved recovery by aiding cellular repair, making it easier to build a well-defined, toned body.

Combined with magnesium’s sleep-enhancing properties, this supplement supports better recovery, muscle growth, and fat loss during rest.

Last update on 2024-12-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Lifestyle, Recovery & Sleep Tips

Recovery is a crucial component of building an aesthetic body.

During rest and recovery periods, the muscles repair and grow, reducing the risk of injury and promoting overall health. Adequate sleep is also vital to the recovery process, providing the body with the time it needs to repair and rejuvenate.

Getting enough sleep is essential for maintaining good health, as well as for promoting muscle growth and improving body composition.

During sleep, the body produces hormones essential for muscle growth, such as human growth hormone (HGH). This hormone helps build muscle mass and burn body fat, making it an important component of recovery.

In addition to promoting muscle growth, adequate sleep helps improve overall health and well-being.

Sleep is essential for maintaining good mental health, reducing stress levels, improving the immune system, and reducing the risk of chronic disease.

For those who struggle with getting enough sleep, some supplements may help promote sleep quality.

Magnesium, for example, is a natural sleep aid that helps to relax the muscles and calm the mind, promoting better sleep.

Lastly, you can also take zinc to improve sleep quality because it plays a role in melatonin synthesis.

In addition to supplements, there are also natural ways to improve sleep quality, such as targeted breathwork. Practicing breathing exercises can help to calm the mind and prepare the body for sleep.

Final Thoughts: Can Anyone Get an Aesthetic Body?

Achieving an aesthetic body is possible for almost anyone. The secret lies in setting clear goals and developing sustainable habits.

My book, Adam Kemp’s 7-Day Detox: A Natural Approach to Resetting Your Body and Mind, offers a comprehensive guide to achieving an aesthetic body through a structured 7-day detox plan, practical strategies for setting realistic goals, and sustainable habits that empower you to transform your physique and foster a healthier relationship with your body.

This detox not only prepares you physically but also mentally for the challenges ahead. As you progress through the book, you’ll learn to set realistic goals and create personalized habits that align with your lifestyle.

With practical guidance on workouts, nutrition, and recovery, my book equips you with the tools to reach your ideal physique.

It’s not just about looking good; it’s about building confidence and a healthy relationship with your body. Let my book guide you on your path to success and discover how you can achieve the aesthetic body you desire.