There are a number of free and commercial FTP programs out there, WS_FTP Pro is a good free one (for personal use) and is available from
http://www.ipswitch.com/products/WS_FTP/index.html
You can check out more FTP programs from -
http://www.tucows.com/ftp95_default.html
Be it any program that you finally decide to use you can get an idea of the connection from the URL that you get:
ftp:// identifies it as an FTP protocol
* the IP address is the address you have to connect to, it is also known as the hostname or host address
the port is the port number that the server is allowing connections to, if no port is given it is assumed to be 21 the default. A number of programs including WS_FTP will have this in the Advanced session
The username or UserID is WOW
The password is ALMOST
Try out a program and read the HELP file, it should be pretty self-explanatory & real basic.