In the admin gui, there should be a backup function. It also shows all previous backups. Backups can also be deleted from there.
A backup is a ZIP file, containing an export from the data base and all necessary folders.
The backups are named backup_YYYYMMDD_full.zip
They reside in a separate folder.
It also possible to only export the content of the database. then the name is backup_YYYYMMDD_db.zip
the ZIPs can be downloaded.
As a next step, the backup is possible also for a given project only (with selection from the project backup_YYYYMMDD_project_<name>.zip
done: new menu in backend, ability to create folder and DB bkps, saving them in a backup folder or to manual download it, deleting them