Do you want to get an aesthetic body? This article is going to tell you the best training programs, diet plans, and supplements that will help you get an aesthetic body!
First, it is important that you understand getting an aesthetic physique is not easy. Unless you take anabolic steroids, which can cause tons of long-term health problems, it takes time and effort to get an aesthetic body.
However, improving your physique and working on an aesthetic body is an incredibly rewarding experience.
Working on an aesthetic body is a great way to improve your self-confidence and improve your overall health while achieving a goal. Also, if you want, you can use your aesthetic physique to compete in bodybuilding competitions or become a fitness professional.
If you don’t want to, that’s okay too! There are many reasons why you might want to get an aesthetic body, and everyone’s goals and needs are important.
Although training for athletic performance is the most important aspect of my life that doesn’t mean that I don’t want an aesthetic body myself!
So, let’s take a look at the best aesthetic body workouts, diet plans, supplements, and start a path to getting an aesthetic body!
If you would like personalized help with getting an aesthetic physique, please check out my online fitness coaching service.
What is an Aesthetic Body?
An aesthetic body is generally considered to be a body that has a certain amount of visible and proportional muscles and low body fat.
However, an aesthetic body is not necessarily a bodybuilding body, when talking about today’s bodybuilders. Instead, think of some of the classic bodybuilders such as Arnold Schwarzenegger, Frank Zane, or Vince Gironda.
These “golden-era” bodybuilders had aesthetic bodies that were not overblown with muscles, yet they were perfectly sculpted.
How Long Does it Take to Get an Aesthetic Body?
The amount of time it will take you to build the body of your dreams is completely dependent on your current body. It could take you a couple of months, a year, or more.
No matter what, getting an aesthetic physique takes time, effort, and patience.
However, it is important to remember that this is a marathon, not a sprint. There might be a lot of sprinting involved, but the process itself is definitely a marathon!
The process of getting an aesthetic physique is highly individual because some people will need to focus on building muscle mass, others need to lose body fat, and some need to do both!
Since it is nearly impossible to build muscle and lose fat at the same time, you will have to develop your aesthetic body in multiple stages.
But, don’t get discouraged! All it takes it’s a bit of hard work and a decent amount of focus!
An aesthetic body is achievable for everyone; it only depends on you!
The Basics of an Aesthetic Physique Training Program
Although diet, nutrition, sleep, and other factors are incredibly important for getting an aesthetic body, you cannot get an aesthetic body without exercising and working out the right way.
Focusing on diet, nutrition, and lifestyle factors is a great way to improve your health and become a healthy person, but it will not help you get an aesthetic physique if you are not doing the right workouts and exercises.
So, before I get into the best aesthetic physique training programs, let’s talk about some basic guidelines for how you should exercise to improve your physique.
First, regardless of the exact aesthetic physique training program you choose to follow, you are going to need to focus on heavy, compound exercises. Compound exercises are multi-joint exercises that are crucial for helping you build muscle mass and improve your body composition. These exercises work a lot of muscles at one time, and they are key to getting an aesthetic physique.
Examples of compound exercises you can do in the weight room include:
- Bench Press
- Overhead Press
- Power Clean
- Power Snatch
There are other great compound exercises as well, but these are a few of my personal favorites.
Aside from these exercises, there are other functional compound exercises that are also great for building muscle and improving your body composition that are more unique and challenging.
Regardless of which you choose to focus on, the majority of your workouts should be spent doing compound exercises.
Although you probably see many bodybuilders pumping away at dumbbell curls or other “isolation exercises,” these exercises are only important once you have developed a base level of muscle mass and you are moving on the “sculpting” phase of getting an aesthetic physique.
You should also consider purchasing a few beneficial fitness products that can amplify your workouts or give you more options. For example, you could get a jump rope so you can do jump rope workouts as your cardio workout, or you could get a pair of Fat Gripz for increased muscle activation on certain exercises.
There are other fitness products like these, but they are just a few examples of ways you can amplify your workouts to get an aesthetic body.
Now that you know the basics of any aesthetic physique training program, let’s look at some of the best aesthetic workout programs.
The Best Aesthetic Workout Programs
Depending on your current level of physical fitness, you are going to need to choose your aesthetic workout program accordingly.
Individuals who are new to weight lifting and fitness training will find success 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 already have 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 often train seven days per week with no time off. Rest time is valuable, but recovery time is more important.
If you sleep over 8-9 hours each night, eat correctly, practice yoga or other mobility work daily, and use proper supplements to help you recover, you will be shocked how much more 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 do 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
- The One Punch Man Workout Routine
- Stronglifts 5×5 (or 3×5)
There are tons of online personal trainers that would love to sell you their workout program, which does have various advantages.
Hiring a personal trainer or online personal trainer can help you by dictating a program that is more specific to your own body. However, this isn’t necessary for everyone.
If you are a self-motivated person, the training routines I have listed above 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, my suggestion for you is to subscribe to BodyFit by Bodybuilding.com. They have tons of workout programs by a variety of the best trainers in the industry. If you subscribe to BodyFit, you get access to all of them!
For example, Chiseled is an aesthetic bodybuilding program designed for people who want to stay lean without having to greatly restrict their calories or do tons of boring cardio.
This program was designed by Kizzito Ejam, who is renowned for having a shredded, aesthetic physique 365 days per year.
Check out BodyFit by Bodybuilding.com and see if you like the workout plans they offer!
Here is some more information about each of the aesthetic workout programs listed above:
20 Rep Squats
The 20 rep squat program is one of the best programs for building bigger lower body muscles, and it will help you build muscle mass throughout your whole body as well. 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 that is 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 definitely 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. This is one of the best aesthetic physique training programs because it burns a lot of calories per workout, and it build muscle mass in a short amount of time.
However, you shouldn’t do German Volume Training for more than 6-weeks at a time 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 the best with exercises like the bench press, lat pull-down, and overhead press.
To do German Volume Training, you 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 more about why this is one of the best aesthetic body workouts.
The Tabata workout protocol is simple, grueling, and one of the most effective ways to get an aesthetic body. A Tabata workout consists of 8 rounds of 20 seconds of maximum effort, followed by 10 seconds of rest.
The Tabata interval protocol was originally used on a stationary bike, but it is also great with other exercises as well. Not only does the Tabata interval protocol burn a lot of calories in a short amount of time, but it also creates an afterburn effect that increases your metabolism for over 24 hours afterward.
Additionally, if you use a variety of exercises and combine them for consecutive Tabata interval workouts, you can build muscle with this workout style as well!
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 One Punch Man Workout Routine
If you want to do a bodyweight-only workout routine for getting an aesthetic body, the One Punch Man Workout Routine is a great option. The One Punch Man Workout Routine is based on the anime character “One Punch Man,” and it is:
- 100 Push-ups
- 100 Crunches
- 100 Squat
- 10 Kilometers Running
As the legend goes, One Punch Man did this workout routine every single day until he became the most powerful man in the world. Although there are limitations of this workout routine because it is bodyweight only and not very diverse, it can definitely help you burn fat and build lean muscle mass.
To learn more, check out my One Punch Man Workout Routine review.
One of the most underrated training programs for developing an aesthetic body is yoga. Many bodybuilders do not know that although yoga is not great for building muscle mass, it can significantly improve your physique by creating more balanced and leaner muscles.
Practicing yoga can also help you avoid many injuries, especially the ones which are caused by muscle imbalances or wear from heavy weightlifting. It doesn’t matter whether you have ever tried yoga before or not, practicing yoga a few times per week can make a tremendous impact on your appearance!
Believe it or not, yoga is an incredible workout for your muscles as well. For example, the research study Muscle Activity During Yoga Breathing Exercises Compared to Abdominal Crunches concluded that,
“The results showed that while muscle activity during this yoga breathing exercise was comparable to that seen during the performance of abdominal crunches, the longer duration of the breathing exercises increased the total work on the abdominal muscles up to 5 times greater
than the work during crunches.”
If you are interested in adding yoga to your aesthetic workout program, my suggestion is to check out YogaDownload.com. YogaDownload.com offers a variety of different yoga classes that I am confident you will love.
I have a yearly subscription for yoga and practice yoga literally every day.
Aesthetic Body Diet Plan
Although your workout program is a critical aspect of developing an aesthetic physique, you won’t get anywhere without the right diet plan. Using the right diet plan can have a tremendous impact on helping you get the body you want sooner, rather than later.
Check out these rules for an aesthetic body diet plan:
Sticking to a rigid or confined diet plan is challenging even for me, which is why I prefer to stick with a few rules and allow myself freedom. Although hardcore dieting can produce short-term results, it will be had to maintain your aesthetic body if you got it through severe dietary limitations.
In simple terms, I follow a whole-foods, plant-based diet.
One of my favorite phrases about dieting in general of all time is, “Eat food. Mostly plants. Not too much.
Also, I do intermittent fasting (otherwise known as time-restricted feeding) daily. Intermittent fasting can be used for both weight loss and muscle gaining, and it can improve your health in a variety of ways,
I usually do a 16:8 split, where I do 16 hours per day of fasting and 8 hours per day of “fed” time.
As far as the foods and drinks I consume, here are a few specific principles I follow:
The first principle of my aesthetic diet plan is to reduce or eliminate all added sugars from my diet. Added sugars are unnecessary calories and they cause health problems, even for fit people. If I am going to use a sweetener, I choose maple syrup or honey because they contain vitamins and minerals, as well as a sweet flavor.
Additionally, I try to eliminate processed foods as much as possible.
For my aesthetic diet plan, I consume large amounts of complex carbohydrates and vegan protein sources, as well as adequate amounts of healthy, unsaturated dietary fats.
There are other diet plans that can help with getting an aesthetic physique, but these are a few basic principles that I believe are simple and effective for helping you improve your body composition.
Best Supplements for an Aesthetic Physique
Although a healthy diet plan consisting of whole, plant foods can provide the majority of the nutrients you need, there are a few supplements that can help you get an aesthetic body.
For a complete list of supplements for an aesthetic physique, you can check out my article on the best supplements for weight loss and muscle gain.
Here is a quick list of the best supplements for an aesthetic body:
- CBD Oil (Cannabidiol)
- Vegan Protein Powder
- Fish Oil
- Citrulline Malate
- Branch Chain Amino Acids (BCAAs)
Outside of these supplements, you will rarely find anything else in my cabinets. I have experimented with tons of different supplements throughout the years, but these are the ones I trust all of the time.
There are many other dietary supplements on the market, but these are the ones I am most confident in telling you to try.
If you are going to use any of these supplements, you should make sure you are spending your money wisely. Using these supplements will certainly put you on your way to an aesthetic physique, but you will spend more money than you need to if you don’t choose the correct brand or product from the first purchase!
If you are looking to improve your physique, I strongly suggest you start with these supplements first. Here are the exact supplements I believe you should buy to help you get an aesthetic physique:
Nuvana Turmeric Curcumin with BioPerine and Ginger
Turmeric is the most well-researched supplement in existence, which is why it is always in my daily routine. It is useful for controlling inflammation, which is especially useful for my asthma.
I have tried tons of turmeric supplements produced in all different parts of the globe (I use a lot of turmeric when I am in-season) and I can confidently say that Nuvana Turmeric Curcumin with Bioperine and Ginger is the best turmeric supplement.
Nuvana Turmeric Curcumin is my go-to turmeric product whenever I am home in the United States, and I always feel a dramatic difference when I begin using it.
Nuvana Turmeric Curcumin costs $18.99 for 30 servings, and unlike other turmeric supplements, you don’t need more than one serving per day. The factor I am most impressed about Nuvana Turmeric Curcumin compared with other products is that you feel a noticeable difference in a short amount of time.
Although many turmeric supplements contain BioPerine for better absorption, the additional ginger also is a huge bonus. I especially feel a noticeable difference in my breathing after I use Nuvana Turmeric Curcumin since I have asthma. According to their product page, Nuvana Turmeric Curcumin contains over 50% more turmeric and ginger than most competitors!
I have had a great experience with Nuvana Turmeric Curcumin, and I am confident it will help you obtain an aesthetic body as well!
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Primary Jane Vitalize – 600mg Organic CBD
There are many benefits of CBD Oil, including:
- Reduces Inflammation Throughout the Body
- Helps to Manage Stress and Anxiety Naturally
- Manages Chronic Pain
Although I would happily suggest you numerous different CBD products that you should try, one of my personal favorites that I am confident in recommending to you is Primary Jane Vitalize. Vitalize is the Organic CBD product produced by the company Primary Jane, and it is one of the purest and freshest CBD products you will find. There are tons of ways that CBD oil can help you while you are trying to achieve an aesthetic physique, and Primary Jane Vitalize is one of the best options for CBD Oil.
Primary Jane Vitalize is produced from natural/organic hemp plants that are grown in the United States. Primary Jane uses a Super-critical CO2 Extraction process which produces an incredibly pure CBD Oil product. Furthermore, unlike many other companies, Primary Jane Vitalize is produced from the whole plant; meaning the flower, stalks, and stems are all used, and you get a full-spectrum of cannabinoids.
Lastly, one important benefit of purchasing Primary Jane Vitalize is that you can easily view their 3rd Party Lab Reports on their website.
Primary Jane Vitalize comes in multiple flavors, include:
- Wild Berry
- Fire Mint
Primary Jane Vitalize is also relatively cost-effective, and a 600mg bottle only costs $58.00. If you decide to try Primary Jane Vitalize, you can also use my discount code KEMP10 to take 10% Off your order! I have a discount code for a variety of different CBD products, so you can also search my website for other CBD products as well!
KOS Organic Plant Based Protein Powder
Vegan protein powder is my go-to protein powder for many reasons, and it has long replaced whey protein powder in my life.
Until you begin using a vegan protein powder, you won’t fully understand how much of a difference it can make in helping you obtain an aesthetic body. If you would like to purchase a vegan protein powder, my suggestion is KOS Organic Plant Based Protein Powder. For a 30 serving bottle, KOS Organic Plant Based Protein Powder costs only $29.88, and it contains 20 grams of incredible vegan protein and other valuable nutrients!
A few years ago, I stopped taking whey protein powder because it was consistently giving me stomach problems. I switched to vegan protein powder and I have not had the same problem at all. In fact, drinking various vegan protein powders has improved my digestion!
KOS Organic Plant Based Protein Powder is an incredible vegan protein powder, and I don’t even have time to talk about all of its benefits! Depending on whether you choose the vanilla or chocolate flavor, KOS Organic Plant Based Protein Powder contains unique ingredients that make it as much a superfood powder as a protein powder!
KOS Organic Plant Based Protein Powder contains five different types of vegan protein, which are:
- Pea Protein
- Flax Seed
- Pumpkin Seed
- Chia Seed
All KOS Organic products are Certified USDA Organic, 100% Non-GMO, and gluten, soy, and dairy-free! Furthermore, instead of artificial sweeteners or sugar, KOS Organic Plant Based Protein Powder uses Organic Stevia and Organic Monk Fruit!
KOS Organic Plant Based Protein Powder also includes healthy fibers and digestive enzymes which help your digestive system run naturally.
Aside from the health benefits you will obtain from using KOS Organic Plant Based Protein Powder, plant-based products are always much better for the environment, and when you use KOS Organic Plant Based Protein Powder, you are making the world a better place! Plant-based products require less resources to be produced than animal products, which leave a much smaller environmental footprint.
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Utzy Naturals u-Omega
Fish oil is another excellent product for reducing inflammation, and it is beneficial for your joints in other ways as well! If you plan on doing a lot of heavy aesthetic body training, you are going to want quality fish oil!
When you buy a fish oil supplement, you want to look at the amount of EPA and DHA that the suppllement contains, not just the amount of “fish oil” itself. For example, if you are taking a supplement that contains 1,000mg of fish oil, but it only has 300mg total of EPA and DHA, then it will not be that effective.
Utzy Naturals u-Omega contains 430mg of EPA and 290mg of DHA. Additionally, it contains an extra 80mg of Omega-3 Fatty Acids as well!
Additionally, Utzy Naturals u-Omega is ethically sourced and developed for maximum absorption.
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Nature Made Zinc – 30 mg
Zinc is an essential nutrient that we rarely get enough of in our diet, which is why I take zinc before bed each night.
Compared to other supplements on this list, choosing a zinc supplement is actually relatively easy. In my opinion, even cheap zinc supplements from Walmart or Target can help improve your physique. If you would like to order zinc online, one of the most cost-effective options is Nature Made Zinc.
Nature Made Zinc is a quality product, and you can get 3 bottles of 100 30-mg tablets for only $13.38!
30 mg is enough zinc for 1-serving per day, so you could order this pack and have enough zinc supplements for nearly a year!
Amazon Elements Melatonin – 3mg
Melatonin is a naturally occurring compound within or body, and it helps regulate our natural biorhythm and sleep cycle.
3mg of melatonin is my favorite dosage per night, and for only $8.99 you can buy an 8 month supply of 3mg Amazon Elements Melatonin tablets!
There are certain melatonin supplements which also include additional ingredients like lavender or chamomile extract, but for a pure melatonin supplement, Amazon Elements Melatonin is the best option to help you get an aesthetic physique for many reasons.
Amazon Elements Melatonin does not contain any artificial colors, flavors, or chemical preservatives, and it is also a Vegan product and gluten-free. Furthermore, Amazon Elements Melatonin is made in a Good Manufacturing Practices (GMP) Facility in the United States.
Lastly, if you are not completely satisfied, you can call Amazon directly within the first year at (1-877-485-0394) and get your money refunded!
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- 260 tablets, an 8 month supply (taken daily at the listed serving size
- No artificial colors, flavors or chemical preservatives
- Vegan and gluten free
- Packaged in a Good Manufacturing Practices (GMP) facility in the USA
PrimaForce Citrulline Malate Powder
In my opinion, citrulline malate is one of the single most important supplements for helping you get an aesthetic body. Citrulline malate will help you recover from aesthetic workouts, and help you training longer each day.
As stated by a study published in The Journal of Strength and Conditioning Research,
“We conclude that the use of CM might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post-exercise muscle soreness. Thus, athletes undergoing intensive preparation involving a high level of training or in competitive events might profit from CM.”
Personally, I believe the best citrulline malate supplement is PrimaForce Citrulline Malate Powder. PrimaForce Citrulline Malate Powder has worked well for me, and it is also an affordable supplement. You can purchase 500 grams of PrimaForce Citrulline Malate Powder for only $25.97!
PrimaForce Citrulline Malate Powder also comes in a convenient tub, which is why I like it more than other brands. Citrulline malate powder can be messy, which is one of the main reasons PrimaForce Citrulline Malate Powder is a better product than others.
PrimaForce Citrulline Malate Powder contains only pharmaceutical-grade and clinically-tested ingredients, and it has worked well for me every day since I began using it.
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Scivation Xtend Free BCAA Powder
One of the first supplements I ever used in my life was Scivation Xtend, and to this day, it is one of my favorites.
Most people know the importance of protein in our body, but many are unaware that not all proteins are created equally. Examples of the function of protein in our body include building and repairing body muscle tissues, retaining muscles after a workout, and providing a long-lasting energy source for our bodies.
Protein is a naturally occurring substance within our bodies, although we also need to take a certain amount of this from our diet for survival and advancement.
The rapid synthesis of assimilated proteins and slow-release proteins make BCAAs ideal for all the body’s protein need.
BCAAs are comprised of 3 essential chains of amino acids (BAACs); which are L-Leucine, L-Isoleucine, and L-Valine. BCAAs are mainly used by athletes to decrease recovery time and increase the rate at which lean body mass is gained.
Moreover, BCAAs aid in reducing the breakdown of muscle tissues, as well as muscle enhancement.
BCAAs are the three quickest absorbing strains of protein, making them an excellent choice for post-workout or intra-workout nutrition. BCAAs absorb into the body directly through the bloodstream, giving them a drastically different mechanism and use than whey protein or other types of protein supplements.
BCAAs, are also an excellent choice for a substitution to various snacks in-between meals. BCAAs trigger anabolic hormonal responses in the body, and can help you build muscle even when you are resting!
In total, Scivation Xtend Free BCAA Powder contains 7 grams of BCAAs, which are administered in the research-proven 2:1:1 ratio of Leucine, Isoleucine, and Valine. Scivation Xtend Free BCAA Powder contains less than 1-gram of sugar, which makes it essentially carbohydrate-free and a zero-calorie product.
Scivation Xtend Free BCAA Powder also contains 2.5 grams of L-Glutamine and 1 gram of Citrulline Malate for additional muscle recovery support.
I believe Scivation Xtend BCAA Powder is the best BCAA supplement, and I am confident it will help you achieve your goals with aesthetics.
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Concluding Thoughts – How to Get an Aesthetic Body
In my opinion, the most aesthetic physique comes from a combination of:
- Athletic Movements
- Traditional Weightlifting
- Bodybuilding Concepts
- A Proper Diet
- A Great Supplement Strategy
Once you have developed a well-rounded aesthetic physique program that consists of these components, you can add additional hacks for improving your body like DIY coolsculpting at home. However, you will always need to exercise intensely, eat well, and treat your body the right way if you want to get an aesthetic body.
If you use the tips listed above, I am confident that you can get the aesthetic body you have always wanted!