Most FTP programs provide an on-screen method for transferring files to and from an FTP server.  If using the Fetch FTP program, you'll be presented with two file lists.  The list on the left side of the page includes files located on your computer.  The file list on the right side of the window shows files located on the FTP server.

Once you have connected to the FTP server, there are two folders to choose from they are named incoming and outgoing. Double click the folder you would like to copy your files from or too. If you are uploading files from your computer to the FTP server, you would click on the icon labeled "PUT" you will need to browse to the files that you want to upload to the FTP server. If you want to retrieve files from the server, simply click on "GET" and direct the files to the directory of your choice on your computer.