1. Where to get CuteFTP

Download a free 30 day trial copy at cuteftp.com or globalscape.com

2. How to configure CuteFTP
Step 1 - Create the profile

Run the program, and the site manager window should appear.( If it doesn't appear, you can click on File, then on Site Manager.)
Enter your ftp address, username and password.

Click Connect, and the Site Settings window will disappear. In this new window, the left box represents the contents of your hard drive, while the right represents the contents of the server. You can see an initial list of folders. The folder named html is where your web content should be.

Step 2 - Transferring files.
To change into a directory, double-click on the folder.
To upload a file or folder, drag it from the left panel to the right.
To download a file, drag it from right to left.