WordPress.org

1. In an FTP program, open the wp-content/plugins folder
2. Put the entire friendz folder into that folder
3. Browse to your WordPress administration panel (http://www.example.com/wp-admin).
4. Click the "Plugins" link in the top right menu.
5. In the list of inactive plugins, check the box next to "Friendz", and click the "Activate" button.

In your Friendz folder, there is a folder called "sample pages", this folder contains two pages that you can use as templates for your site.