Set up new theme forrest theme on Wordpress

Christopher C.Oliver B.Keith R.Dan D.Pixel L. + 15 others have already sent a proposal.
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Experience Level: Entry
I have Wordpress
I have downloaded a theme.
I have no idea what to do next as the WP install has not worked in WP and not sure how to do SFTP.
I also need some help directing the WP to my URL, not the sub domain. I don't want to give access to my 1&1 control panel, but not sure how to resolve without doing this?

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