I have had good results with one of those ultra-cheap "programmers" - https://www.ebay.com/itm/142082226373
You'll need to wire a button between gpio0 and GND and press it until the upload starts (read the following links to know why this does not work for everyone).
Info about programming the ESP-01
To work with this module in a breadboard is probably a good idea to get a cheap breadboard adapter like this one: ESP8266 ESP-01S ESP-01 Wireless Transceiver Module Breakout Breadboard Adapter | eBay
But I agree with PaulRB, the ESP-01 is not the best module to start playing with the 8266, I suggest you get one that have an integrated USB adapter.