Guys im so frustrated. Two months now i cant get the official steps to actually flahs an esp 01. Please help me. Ive tried with arduino mega arduino uno nodemcu32s pl2032 cable ttl and even THE ESP AI THINKER MB ADAPTER! As you all imagine i got nothing working so far. The chips msy wven be fried idk. So please with the sduinos and cables i mentuoned above help me actually upload a sketch like Blink to an esp 01 genrtic module.
have you seen esp-01-programmers-compared
I tend to use ESP-01 Helper V3 don't even have to change a switch to program then run
has a clone socket for connecting external devices for testing
Yeah btw let me add another thing: im from greece and many of these esp progammers are not availbale in my country
It is a bit more complicated without a programmer board but can be done. If you have a USB to serial adapter check these links.
I used this method before I got a programmer specifically for the esp-01.
If you don't have a USB to serial adapter you can use the interface on an UNO (or clone). I have not tried this but here is an article.
They use ftdi i use pl2032 different chips. Althought the arduino uno one got me intrrested at trying again.
I have multiple USB to serial converter boards. They all work for the basic functions, some have additional features. If you are using a USB to serial to program and ESP32 you may need external power as in the second article above. Some adapters use the internal regulator which may not supply enough power.
EDIT oops, ESP32 -> ESP-01 see below 
Yeah neither externals can for some reason i use a potentiometer for changing the voltage from 5 to 3.3 and immediately whrn i connect the esp01 it falls around 480 mv
Btw i never mentioned an esp 32 lol
The ESP-01 takes too much current for a simple potentiometer. You need a regulator to supply the needed current.
You really can't use a potentiometer for this.
The voltagedrop across the potentiometer is
U = R * I
voltage-drop = resistance * current.
The current changes all the time ! You would have to adjust the potentiometer
ALL the time
This is impossible to do and this is the reason why you must use a voltage-regulator.
If all your former attempts were based on a potentiometer. This made it failing.
An ESP8266 can draw up to 200 mA. So using the onboard-voltage-regulator of an Arduino Uno R3 does not work reliable.
You might have a chance if you feed the Arduino Uno R3 with 7V. So the voltage-drop inside the regulator stays as small as it can.
Additionally you should connect a 1000 µF better 2200 µF capacitor as close as possible to Vcc and GND of the ESP-01
This will help to keep the voltage on the required level of 3.3V in case of a current-spike.
Best thing would be to use an external fixed voltage-regulator for 3.3V
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