Sadly no 'official' way - Garmin Express will backup all(!) necessary files on demand or automatically when making updates, but, typically for Garmin, it will not(!) restore them!?
The following files will backed up:
the folder 'Poi' with all self installed POIs
the folder 'Gpx' with 'CurrentTrackLog.gpx', 'Current.gpx' and 'Temp.gpx'
the folder '.System/Gpx' with 'DriveLog.gpx'
the folder '.System/Trips' with a *.trip file and
the folder '.System/SQLite' with all *.db files, which are containing all settings...
The backups are saved in the 'Documents/Garmin/Backups' folder - there are one or more folders with numbers as names, one of them corresponds to the Zumo XT's serial # and contains up to three folders, named like this: '2022-05-06 (11.30.55)' - this folders contain the backups.
Those backups will be made automatically from GE, when you made a firmware update with it - or you can make a backup by pressing 'Backup now' on the 'Zumo XT - Extras - Tools' page of Garmin Express. Also here you can press 'Restore' to save a previously made backup back to the Zumo XT.
As i had to reset my Zumo XT because of the three-dot-fault on the map screen after updating to v6.4, i've made another reset to see, if i can restore my settings with it - sadly it did not work!
But there's one other way to restore most of the settings, if you're brave enough!
Just boot up your 'fresh' Zumo XT - make the minimals settings just to operate the unit - go into the 'hidden menu' and make the hidden '.System' folder visible - now connect the Zumo XT to your computer and copy all the files in the previous named backup to the right places of your Zumo XT, overwriting the original ones...
Reboot the Zumo XT - all(!) your previous settings should be there again with three exceptions:
your bluetooth connections will NOT be restored, even if the necessary infos for them are also saved in the backup,
also Garmin Drive has again to be connected with the Zumo XT and
your Wifi settings are also NOT restored...
Beneath this, all other settings should be just as you have taken them before...