Filezilla  is an ‘opensource’ or free FTP client for transferring files over the Internet. Filezilla provides a User-friendly interface which is easy to use. Filezilla Supports FTP, FTP over SSL/TLS (FTPS and FTPES) and SSH File Transfer Protocol (SFTP) and is available for Windows, Linux, BSD, Mac OS X and more; available for multiple platforms.
Filezilla can be downloaded for free from Filezilla Project . Once you have the program downloaded and installed, open it up. The first thing we need to do is set the program to connect to your web host. You will need the following information:
Address: Your FTP server can be found next to the corresponding user on the accounts table in your FTP Manager.
User: your ftp username
Password: your ftp password
When you open the program for the first time you need to enter in all of your connection information to connect to the website. This can be done in one of two ways. If you have many FTP sites, you will want to keep them organized by using the ‘Site Manager’. If you’re only managing one site, use the ‘Quickconnect’.
In this tutuorial are instructions for Site Manager including:

Uploading Files
Downloading Files
Renaming Files
Deleting Files
For Mac
Access this week’s Tuesday Tutorial recommended by Women in Ecommerce™ at Filezilla Free FTP Solutions Tutorial
In addition to the tutorial you can find Support  through Filezilla forums , the Filezilla Wiki   and the bug and feature request trackers.