There are loads of programs that can help you get traffic, and programs you should stay away from.
1st dont use traffic exchanges they are a waste of time.
However building backlinks will help you get traffic from the search engines and from the links themselves.
There are two sites I would recommend
First http://www.firstinforeview.com at the bottom of there site they have a bunch of different free programs that you can sign up to to start getting more traffic.
Secondly http://www.searchenginesubmission.ws will submit your site to search engines and directories and can help you build backlinks to your site. However this is NOT a free service, and you will have to pay.