Bedding planes are abundant in shale oil reservoirs, but the intrinsic mechanism of fracture-height containment by these weak interfaces remains unclear. To investigate the effects of interface properties, stress conditions, and fracturing fluid viscosity on the vertical propagation of fracture heights in laminated shale oil reservoirs, a three-dimensional hydro-mechanical coupling numerical model was developed. The model is based on the 3D discrete lattice algorithm (DLA), which replaces the balls and contacts in the conventional synthetic rock mass model (SRM) with a lattice consisting of spring-connected nodes, resulting in improved computational efficiency. Additionally, the interaction between hydraulic fractures and bedding planes is automatically computed using a smooth joint model (SJM), without making any assumptions about fracture trajectories or interaction conditions. The results indicate that a higher adhesive strength of the laminated surface promotes hydraulic fracture propagation across the interface. Increasing the friction coefficient of the laminated surface from 0.15 to 0.91 resulted in a twofold increase in the fracture height. Furthermore, as the difference between vertical and horizontal principal stresses increased, the longitudinal extension distance of the fracture height significantly increased, while the activated area of the laminar surface decreased dramatically. Moreover, increasing the viscosity of the fracturing fluid led to a decrease in filtration loss along the laminar surface of the fracture and a rapid increase in net pressure, making the hydraulic fracture more likely to cross the laminar surface directly. Therefore, for heterogeneous shale oil reservoirs, a reverse-sequence fracturing technique has been proposed to enhance the length and height of the fracture. This technique involves using a high-viscosity fracturing fluid to increase the fracture height before the main construction phase, followed by a low-viscosity slickwater fracturing fluid to activate the bedding planes and promote fracture complexity. To validate the numerical modeling results, five sets of laboratory hydraulic fracturing physical simulations were conducted in Jurassic terrestrial shale. The findings revealed that as the vertical stress difference ratio increased from 0.25 to 0.6, the vertical fracture area increased by 1.98 times. Additionally, increasing both the injection displacement and the viscosity of the fracturing fluid aided in fracture height crossing of the laminar facies. These results from numerical simulation and experimental studies offer valuable insights for hydraulic fracturing design in laminated shale oil reservoirs.