For almost all commercial designs, the option-3 stack-up is more than adequate—it’s the industry standard for a reason!
Regarding stitching planes: when you use bypass capacitors with vias near signal vias, you don’t need to worry too much about stitching. The wide area and close coupling of the planes take care of this for you. A few bypass capacitors placed strategically should be sufficient, and you probably already have enough from the local bypasses at the chips.
If you find you need more routing area, consider moving to a six-layer board. You can maintain the VCC/GND on Mid1 and Mid4, adding two extra routing layers or additional planes as needed. You can also route within the planes if you have room for stitching vias.
This general scheme—reserving about half of all layers for planes while respecting symmetry—applies to any number of layers. For example, PC motherboards often use 8 layers, while server backplanes and other specialized equipment can use 32 or more layers, with nearly every other layer as a plane.
On a six-layer board, you shouldn’t have three planes placed symmetrically. Boards are laminated in layer or core pairs, so you should use symmetrical dielectric and copper layers. For a six-layer board, it’s best to use two or four planes to maintain a balanced build.
Unbalanced copper density can lead to warpage as the freshly bonded PCB cools down, causing mechanical problems and poor soldering on dense SMT components. This issue mainly affects large boards (300mm+) or when there are significant density mismatches (like nearly empty layers vs. solid planes). As long as you make modest use of all layers and the board isn’t too large, you shouldn’t worry much about it.
When you need exceptional performance (such as in military or aerospace applications), you might need to prioritize performance over ease of layout and manufacturing. In these cases, an internal-based design with many GND planes and additional power-routing layers can be beneficial. However, sometimes the benefits of such layouts might not be significant enough (e.g., when you need 80dB+ shielding but only achieve 10-30dB with layout tricks), and a shield can might still be required. Often, a shield can be cheaper than adding extra board layers.
Ultimately, it’s about choosing the right option for your needs. Explore different approaches and see what works best for your project, considering budget and time constraints.