i am 34 years old

i am 5’9”
200lbs
16.7% bodyfat

max bench is 320lbs

i am trying to reach 220lbs for weight and mostly muscle

been working out for about 4 years hard

190-220 grams of protien
290-330 grams of carbs
eat as clean as possible
2900-3600 calories a day

i workout 5 days a week
monday - chest
tuesday - arms
wedensday - legs
thursday - shoulders and back
friday - chest

i am getting really strong but not bulking

i do not use supplements or illegal things

i have tried 5x5, 3-4 sets of 8-12 reps, drop sets, etc

i have tried rest times of 60 sec, 90 sec, 120sec

can someone please point me in the right direction?

thanks in advance

     

Are you exercising too much? You need to have rest too to recuperate.