You are looking for a compressed folder ( .rar or .zip ). A typical complete squad update is around 15MB to 50MB for the database alone. If you want a full graphic overhaul (faces, kits, stadiums), it can be 15GB.
Safer alternatives (recommended)
You need two things:
Use WinRAR or 7-Zip to open the downloaded folder.
Navigate to your Windows Documents: Documents > FIFA 14 > instance 0 Fifa 14 Squad Update 2022 23 File Free Download Pc
Q: Will the update file work with my version of FIFA 14? A: Make sure to choose an update file compatible with your game's version.
Summary
It was a massive 5GB file, a digital heart transplant for a decade-old patient. The download bar crawled. 12%... 45%... 89%.