You can email them to yourself, but that is a slow and tedious process.
You can transfer the photos and videos from your Mac directly to the iPhone or iPad via a wired connection, or via an external drive, by transferring them to the Files app on the iPhone or iPad. You can then copy them into the albums in Photos where you want them to be. Again, not a fast transfer, especially if your device still has a slow lightning port.
I'm not sure why you are adverse to using iCloud, but doing so allows you to create a shared album on your Mac (or any iPhone or iPad) and make those photos and videos available through iCloud. If you want to copy them from the shared album onto the device you can.