How do I reset Apple Account password without access to phone or phone number?

Per About trusted phone numbers and trusted devices for Apple Account - Apple Support

If you permanently don’t have access to either your trusted devices or your trusted phone number, you can still attempt to recover access to your account.

1. Try to sign in to your Apple Account.
2. Select “Didn’t Get a Code?” or “Can’t get to your devices?” on the verification code screen.
3. Choose “Can’t use [phone number]”.
4. If you don’t have access to any trusted phone number on file with your Apple Account, you can initiate the process to recover access to your account. Follow the onscreen steps.

When going thru the account recovery steps  you need to first enter in that old number to show you know it. Always scroll down for additional options in small blue print if the  ones showing don’t apply to/work for you. 

When starting the account recovery steps the credit card is an extra option and not required. (See prior tip)

Account recovery is an automated process and the wait time is different for everyone. It’s a two phase process, phase 1 is up to 72 hours. (People mistakenly think you’ll be able to reset after those 24-72 hours, but it actually says it’s evaluating and you’ll get an update. That update is phase 2, which can be a couple days or longer.

After the phase 1 wait check your email or go to https://iforgot.apple.com/  to see the phase 2 wait time.

On the recovery date and time if you don’t/can’t get the text/call/email just go back to https://iforgot.apple.com/ and it will allow you to finish the reset process, but don’t wait too long or might have to start account recovery again. Per How to use account recovery when you can’t reset your Apple Account password - Apple Support “When the waiting period is over”

During the wait period make sure you are carefully following the instructions for how you started recovery at https://support.apple.com/en-us/118574 or you will cancel the recovery process.

If you find you can’t sign in, reset your password, or receive verification codes, you can request account recovery (get Apple’s own instructions in this article: How to use account recovery when you can’t reset your Apple Account password - Apple Support ) to regain access to your account. Account recovery might take a few days or longer, depending on the specific account information you can provide to verify your identity. One tip to using account recovery is to look for options in small blue letters beneath the normal log-in items if you cannot complete the requested information.

Here are links to posts by Community contributors which provide additional detail about the account recovery process and what to do if you do not receive a text or call: Activation Lockout Issues - Apple Community and How can I reset my Apple Account password? - Apple Community and How to delete Apple ID when you can't log… - Apple Community This thread outlines the multi-step process and final recovery —> My Apple ID is locked, how do I fix it? - Apple Community , and this one about things you should and should not do while waiting —> How can I recover my Apple ID after multi… - Apple Community This is a very long user contributed document about account recovery —> Apple Account Recovery: Complete Step-by-… - Apple Community