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What you do with the program is to create a torrent file of the file you want (or select a folder containing several files) and let it "seed" with your client running.
You will have to send the torrent file (only some kilobytes) to your friends with something like a chat program etc. and they will open it with their client. Once that is done, they will start downloading the file(s) while you upload it to them directly.
I recommend the qBittorrent client since it's free and open-source, meaning it won't contain any ad-ware.