Newbie Problems (Confused)

hey guys so im sort of new to the crypto world and i still dont fully get how the transactions work?
and right now im in a situation in which i dont want to get things wrong because if i do im guessing that would mean i loose my money and i wont get paid!
so at my job they gave us the option to get paid in crypto if thats something that we would like to do so i decided to give it a try i got a cold wallet for long term storage wich will never deal with online transactions but i also created a wallet on metamask just for everyday expenses (which turned out great since they now have mastercard that i can use trough my mobile wallet)
my confusion comes in at the moment my job asks for my wallet adress and network so they can pay me in USDT they specifically said to make sure im able to receive USDT on the ERC-20 network
and on meta mask i can only find Etherum mainnet,
etherum base mainnet, arbitrum one and OP mainnet so now im confused as to which network i need to use? or if i need to find another wallet that gives me the ERC20 option i dont want to use an exchange because of how the saying goes "not your keys not your crypto" and i want to avoid any issues in the future so i hope someone can tell me what i need to do in this situation!
thanks in advance and i really would appreciate any help.