Do you have a health condition that's causing decreased lung performance? If not, I'm not sure why you're emphasizing that benefit so much.
If you've never exercised before, or if it's been years since you're trained consistently, there's some school of thought that agrees with "reintroducing" the body to training by starting with higher rep work for a few weeks before increasing the intensity.
But for the majority of people, as long as you're currently healthy, you can pretty much jump into any well-designed program that's appropriate for your goals and current conditioning, and you'll see pretty similar benefits in the long run.
If you're talking about this article from June:
Then the type of program mentioned (training four times a week, two session heavy/lower rep and two sessions relatively lighter and moderate to higher rep) is a solid plan. Here's a version of that kind of template with a bodybuilding emphasis: