Here's a 5-step weekly workout schedule for men aged 18 to 35, focusing on exercises typically associated with male fitness goals:

Step 1: Monday - Chest and Triceps

• Warm up for 5-10 minutes with arm circles and shoulder rotations.
• Perform 3 sets of 8-10 repetitions of the following exercises:
  • Bench press: 8-10 reps
  • Incline dumbbell press: 8-10 reps
  • Chest flyes: 8-10 reps
  • Tricep dips: 8-10 reps
  • Tricep pushdowns: 8-10 reps
• Cool down with 5 minutes of stretching exercises for the upper body.

Step 2: Tuesday - Back and Biceps

• Warm up for 5-10 minutes with light jogging or jumping jacks.
• Perform 3 sets of 8-10 repetitions of the following exercises:
  • Pull-ups: 8-10 reps
  • Bent-over rows: 8-10 reps
  • Lat pulldowns: 8-10 reps
  • Dumbbell curls: 8-10 reps per arm
  • Hammer curls: 8-10 reps per arm
• Cool down with 5 minutes of stretching exercises for the upper body.

Step 3: Wednesday - Legs and Shoulders

• Warm up for 5-10 minutes with leg swings, lunges, and squats.
• Perform 3 sets of 8-10 repetitions of the following exercises:
  • Squats: 8-10 reps
  • Deadlifts: 8-10 reps
  • Leg press: 8-10 reps
  • Shoulder press: 8-10 reps
  • Lateral raises: 8-10 reps
• Cool down with 5 minutes of stretching exercises for the lower body.

Step 4: Thursday - Active Rest or Cardio

• Engage in active rest activities such as walking, swimming, or light jogging.
• Alternatively, you can perform 30 minutes of moderate-intensity cardio exercises such as running, cycling, or rowing.

Step 5: Friday - Full Body Workout or HIIT

• Warm up for 5-10 minutes with light jogging or jumping jacks.
• Perform a full-body workout consisting of 3 sets of 8-10 repetitions of the following exercises:
  • Squats: 8-10 reps
  • Bench press: 8-10 reps
  • Deadlifts: 8-10 reps
  • Pull-ups or lat pulldowns: 8-10 reps
  • Shoulder press: 8-10 reps
• Alternatively, engage in a high-intensity interval training (HIIT) session, performing exercises for 30 seconds with a 15-second rest period, repeating for a total of 15-20 minutes.
• Cool down with 5 minutes of stretching exercises targeting major muscle groups.

Remember, it's important to use proper form and technique for each exercise to prevent injuries. Start with weights or intensity levels that challenge you but allow you to maintain good form. As you progress, you can gradually increase the weights or intensity. Always listen to your body and modify the exercises as needed.