[Hosting] sync just code to and from staging

There are three options for the staging site.

1. move staging to production (I assume both code and content)
2. sync production to staging (I assume both code and content)
3. delete staging

For both the first and second option, it would be good to have the option for both of them to copy just the code, or both the code and the content. More often then not, I want to move just the code back and forth and not the content.