GYM FUNDAMENTALs

If you're a beginner at the gym and want to move beyond the treadmill to start weight training, but feel intimidated or unsure because you don't know what to do. This foolproof 4-week program is for you.

We at Compound Gym often hear this from gym-goers:

"I desperately need to get in better shape. But I’m afraid of looking stupid or invading someone else’s space. A lot of people here are already fit, and it makes me feel out of place."

Hearing this saddens us because we know the gym shouldn’t feel scary or intimidating. It should be a space where you confidently push yourself to grow and achieve your goals — at least, that’s how we do things here at Compound.

Don’t just take our word for it, though—come see for yourself!

The Only Program You Need to Feel Confident and In Control at the Gym (Endorsed by International-Level Weightlifter)

“5 Star Gym in every aspect…”


“Compound Gym is a friendly, safe, professional place to workout in Dunedin”


“I can definitely say without any hesitation that this is the best gym I have visited…”

“Would highly recommend to anyone who is just starting or just looking for a new gym”


“I have never felt uncomfortable working out next to people (which is something I’ve often experienced at other bigger gyms)”


“I feel confident in going to the gym as its feels really inclusive.”


You get the gist (we’ve got 162 more reviews on Google saying similar things).

That’s why we want to reassure you: NO ONE in the gym—whether they’re professional athletes, people with sculpted physiques, or strength monsters—cares about what anyone else is doing. They’re focused on one thing: working on themselves.

After all, everyone had to start somewhere.

Ask yourself this: “Do you judge people when they’re working out?” If the answer is no, then why would anyone judge you?

You might still be thinking:

“I’m different! I have no clue where to even start and the idea of even doing anything”

We hear you — that’s EXACTLY why we created the “Gym Fundamentals” program.

It’s a 4-week beginner-friendly program designed to guide you step by step. By the end, we promise you’ll:

  • Walk into the weight room feeling confident

  • Know exactly what exercises to do and how to do them safely

  • Understand exactly how to keep progressing, even after the course

  • And so much more! (Read below to find out.)

And if you’re not satisfied? We’ll give you 100% of your money back—no questions asked.

No more feeling too intimidated to walk over to the weight room.

No more worrying that people will judge you for doing something wrong or annoy them by taking too long on a machine.

No more saying, “I have no idea where to begin.”

Because this beginner-friendly “Gym Fundamentals” program will show you exactly what you need to do—step by step.

So…How DOES THIS “Gym fundamentals” Program WORK? 

It’s a 4-week program, with each week focused on equipping you with knowledge about different gym topics to help you feel more confident in the weight room (more details below).

Here’s how it works:

  • Each session is 60 minutes long, split into two parts: theory and demonstration, followed by hands-on, practical exercises. Sessions happen once a week, every Saturday morning.

  • Over the 4 weeks, you’ll get 8 personalized training sessions (2  per week) for you to follow…

  • Plus, you get 4 weeks of unlimited Compound gym access (normally valued at $99.8) included in the program.

  • And one FREE Fit3D Body Scanner (normally valued at $30 per scan) included in the program

If you’re curious about what we’ll cover each week...

Here’s a sneak peek of what you’ll get throughout the 4 weeks:

  • The 7 movement patterns that EVERY human being (athletes or not) MUST train. (Back in 2017, Tiger Woods, arguably the greatest golfer in human history UNDERWENT a spinal fusion surgery due to his chronic back pain and sciatica. During his rehab, he EXPLOIT 3 of these movement patterns and went on to win the 2018 TOUR Championship and the 2019 Masters) – (Secret reveal in week 1) 

  • Master the technique for 27 major gym lifts (including the bench press, squat, and deadlift) with near-perfect form to maximize results and prevent injuries. Including: 

    • How to properly feel your muscles while lifting.

    • Dozens of injuries preventions tips 

    • Possible regression and progression techniques for each of these 27 exercises

    • How hard should you train? 

    • And much, much more. (Reveal in week 1-4)

  • Do you have these body problems? People with ______ and ______ may need to do this “H.E” specific type of squat for better comfort and performance. (Week 1) 

  • A small (but little-known) tweak that can INSTANTLY make an exercise harder—without adding weight or reps. (Find out in Week 1)

  • Struggling to do a pull-up? Don’t worry! Discover 6 rarely-discussed pull-up progressions designed to build strength for your first pull-up and beyond.

  • Did you know consistent stretching can reduce soreness by over 243% across a year, yet most people (probably including you) neglect it? Follow these 4 quick mobility and stretching routines (just 5-7 minutes each) to simplify your recovery. (Week 1-4)

  • Dumbbells, kettlebells or barbells? Which one is better for getting in shape? We’ll break down the physical, anatomical & athletic advantages of each method then teach you how to train with them safely and effectively in week 2 & 3. 

  • A sneaky time-saving training technique for BUILDING enormous endurance and strength, famously used by “Fittest Man in the UK,” Harry Lightfoot. (Week 2)

  • P********** O******* ← Discover the ONLY principle you need to master for achieving consistent training growth, so you’ll never feel unmotivated in the gym ever again. (Uncovered in weeks 2 and 3).  

  • Feeling clueless about spotting others? In Week 3, we’ll teach you the proper (and safest) way to spot your gym partner with confidence

  • And many more specific training principles and tricks throughout this 4-weeks program…

Does this really work?

We don’t have testimonials for this program yet, so we’re making it up to you with a 100% money-back guarantee.

After 4 weeks, if you’re not satisfied with the course for any reason, simply let our staff know, and we’ll refund your money—no hassle, no questions asked.

This program is endorsed/created by Ben Thompson and Josh Dryden (see their qualifications below). Participants will be personally trained by Josh Dryden.

In all of Dunedin, this is the ONLY program where you’ll train in a group setting with a qualified coach while gaining insights from international-level athletes in Ben Thompson. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.

But What’s So Special about “Gym Fundamentals”?



  • Trainer — With a BSci in Sport & Exercise Science and a Pre-Script Level 1 certification, Josh Dryden is a certified Barbell specialist. As the creator of Optimize Strength & Conditioning, he focuses on enhancing athletes' general abilities to excel in their sport.

  • With over 17 years in the health and fitness industry, Ben Thompson is a seasoned professional and accomplished athlete at the national and international levels in triathlon, endurance racing, CrossFit, and weightlifting. Holding a diploma in personal training, sporting performance, and strength conditioning, as well as CrossFit Level 1 & 2 certifications, Ben is also the creator of the PRFM Gymnastics, Weightlifting, and Youth Development courses.

Alright, enough.

You’re either interested in this program or you’re not.

If you are, here’s what you need to know:

There are ONLY 10 spots available to ensure personalized attention and high-quality training during this 4-week program. If you want to secure your spot, here’s what to do:

  • Simply click the “Reserve your spot now” button below and fill out the form.

  • Once you’ve submitted the form, you can either schedule a call with our team or, if preferred, our team will contact you via call or email to finalize details and answer any questions..

Important: The deadline to enroll is 30/1/2025. After that, registration closes, and you’ll miss your chance to join this “Gym Fundamentals” program.


You don’t need to pay beforehand; payment is made after having a chat with our team. 


The cost is $95 for members and $145 for non-gym members. 

    • This program is endorsed/created by Ben Thompson and Josh Dryden (see their qualifications above). Participants will be personally trained by Josh Dryden.


    • In all of Dunedin, this is the only program where you’ll train in a group setting with a qualified coach while gaining insights from national-level athletes like Ben Thompson. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.

    • We’re so confident in the program that we offer a Risk-Free, 100% Money-Back Guarantee. If you're not satisfied, you pay nothing.

    • This course is designed to equip those new to weightlifting with the knowledge and confidence to absolutely crush their fitness goals—whether it’s getting fit or building muscle. For more details about the course content, click here or scroll up!

    • The course spans four weeks, with one 60-minute session each week. Each session includes a mix of theory, demonstrations, and practical strength training exercises.

    • You’ll also receive eight personalized training sessions (two each week) designed for you to practice on your own during 4-week program, using our gym facilities.

    • This program is created and endorsed by International Athlete Ben Thompson and the Creator of Optimize Strength & Conditioning Josh Dryden (see their qualifications above). Participants will receive personalized training from Josh Dryden.

    • Members of the gym: $95

    • Non-members: $145

    • The program takes place at Compound Gym in Dunedin, New Zealand (address below). Sessions are held every Saturday morning, and participants are encouraged to arrive 15 minutes early for introductions.

    • The last day to enroll is January 30, 2025.

    • You can reserve your spot by filling out a form on the course website (click here to access the form). After submitting the form, you can schedule a call with our team, or if preferred, our team will contact you via call or email to finalize details and answer any questions. Payment is only required after speaking with our team.

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