Pink Iron Program – A Strength Training Program for the Ladies

The Pink Iron Program is a female strength and hypertrophy based program designed to help any woman get stronger, more toned and be a force to be reckoned with in any gym.

The Pink Iron Program is perfect for any woman who is at an intermediate level who wants to get in great physique quality shape, while increasing both muscle tone and definition.

There will be several additions to this program the first being a preliminary build up program focused on increasing strength and building some lean muscle.

The second program will be in addition to the base program and will incorporate more heavy lifting with hybrid conditioning methods (ie. something other than running on a treadmill)!

To finish with the third program, which will be a advanced cutting program to burn fat and provide extra shape and leanness to all that hard earned muscle mass.

In combination with a good diet plan, this training protocol will be a must have in your strength training tool kit!


The Armory - A collection of strength training, conditioning and full body workouts at an affordable price!

Brought to you by CPT SMASH, retired military captain, private personal trainer, strength coach, powerlifter and owner of SMASH’s Strength Lab, a private personal training studio in Ottawa, Ontario with a constant dream of helping middle age women (and men) get into great shape through Strength Training, Conditioning and Nutrition.

We’re Invested in You, And Dedicated to Your Fitness

Strength + Mobility = Freedom


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Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.