The answer is of course yes. Kettlebells are weights after all. Dan John has some fantastic muscle building routines such as the armor building complex and the eagle.
Likewise Geoff Neupert’s Kettlebell Muscle program has been known to add some decent mass gain in as little as 3 months.
If you are using kettlebells for the purpose of adding muscle, I highly suggest you check those out.
Another option is to combine bodyweight exercise into the program. Below is a template that you could use for this purpose.
Monday – Upper body
Double Kb clean and press 5×5
Pull up (hang kb off feet?) 5×5
Hardstyle plank – 5 x 10 seconds
Tuesday – Lower body
Double Kb front squat – 5×5
Walking lunges (holding a kb in each hand) – 3×12
Heavy swings – 5×10
Thursday – Upper body
Clapping push ups – 3×10
Double Kb row – 5×5
Dips (hang kb around waist?) 5×5
Hanging leg raises – 3×5
Friday – Lower body
Bulgarian split squats (hold kbs in rack, overhead or suitcase position) – 5×5
Single leg Kb deadlift – 3×8
Farmers walks – 4 x 25 metres
On 5×5 exercises, increase sets each workout until you are at 10 sets. Then increase the weight and start over at 5 sets.
On the other exercises, you can increase reps to 15-20, add one or two more sets, or increase weights used.
If you struggle with the hanging leg raise, do the knee raise first, increase sets to 5. When you can get 5×5 with good form on the leg raise, take your reps to 10 but don’t do more than 3 sets, when you can do that, progress to a 90 degree flexed arm leg raise.
No need to increase sets or time on the hardstyle plank, try to get tighter each round and squeeze your muscles harder. Focus on power breathing and make it hurt!
It goes without saying, that you stop all sets once form has gone.
When you can progress no more, switch the exercises. Below is a list of good substitutes.
Double kb push press, Double kb lockout row, Renegade row, Double kb swing, Pistol squats, Kb hammer Curls, Kb step ups, Push ups with feet elevated, push ups with a 4-4-4 tempo, Kb floor press, Kb bench press off a fitball, Kb crush squat, Kb crush push up etc
Train these exercises hard and you will gain lean body mass, it is not as effective as using barbells where you can get a much more significant load to stimulate GH and testosterone, but with some dedicated focus and effort you could add 10 pounds.
Good luck and I’d love to hear how it works out for you!
Drop me a comment below if you need any help making this work.