Ok, after some pondering and tinkering, I am very close to what I want, thanks to your code and rethinking about using TabView.
Clear[tabvw1, pne, pnes]; tabvw1 = (pne[dta_] :=
Pane[Grid@Partition[dta, UpTo[5]], {200, 100}, Scrollbars -> True]; pnes = {pne[Range[10]], pne[Range[100]],
pne[Characters["Hello there, dance with me."]]}; Grid[{{SetterBar[
Dynamic[x], {pnes[[1]] -> " Set 1 ", pnes[[2]] -> " Set 2 ",
pnes[[3]] -> " Set 3 "}],
ActionMenu[
"Actions", {"Beep" :> Beep[], "switch" :> (x = 2)}]}, {Dynamic[
x]}}, Spacings -> 0]); tabvw1