What upgrades can i get for my pc?

If you got the money

Upgrade the CPU to the Core i7-4790k and upgrade the GPU to the RTX 2070 Super..... not the regular RTX 2070. You'll see the best results by upgrading the GPU, and that's what you should upgrade first.

The CPU can be upgraded 2nd because that does more to support higher framerates. It's no secret that the once great Core i5 processors with 4 cores and now long in the tooth because current games are using 6 threads. The 4790k on the other hand is well suited to handle modern games, and it does a good job at it. The 4790k can about keep up with lower clocked Core i5 processors with 6 cores and the current Ryzen 5 3600 in gaming. 

Your CPU is on par with what you'd find in a budget gaming PC. It can play games and the games will look good but it doesn't have the power for the most demanding situations.

Only the R9 290x and R9 290 had 4gb of VRAM. They're still decent but they're a little hard pressed when it comes to maxing out games at 1080p. If you're gaming at 1440p or 2160p then it's probably time for a new card.

Don't get caught up in the Ray Tracing hype. That's just Jensen trying to sell his Nvidia cards and justify the high price of his cards. There aren't too many games that support Ray Tracing and these current Nvidia RTX cards have trouble with R/T On at 1080p. 

Upgrade you whole pc if you actually want to play triple a games

ssd, and cooled fan

Power supply?  BIOS on motherboard?  Space inside case?

You would need to get a NVIDIA RTX 2070 or RTX 2080 and you will be gold.