Maybe you are looking for this:
https://winscp.net/eng/docs/library_example_remember_downloaded_files

For more options, see:
https://winscp.net/eng/docs/faq_script_modified_files

For scheduling, see
https://winscp.net/eng/docs/guide_schedule
That's for scheduling a WinSCP script, if you need to schedule a PowerShell script, adjust the commands accordingly.

I hope this isn't against the rules but I would like to hire someone to write some simple automation scripts due to my lack of knowledge on WinSCP and scripting in general.

Script where it would upload local files to FTP and delete the local copy. It would need to keep a memory of what it has uploaded. Run every 3 hours.
Script where it would download from ftp to local folder and delete ftp copy. It would need to keep a memory of what it has downloaded. Run every 3 hours.

You can find my email on my profile.

Thanks