References:
https://www.youtube.com/watch?v=Te-r-GF2c1U
https://www.zhihu.com/question/34050582

1. have done

Tense: percent perfect

Status: stative (result)

Example:

I haven’t eaten snail.

The Chinese mothers have always been manual labourers, whereas the daughters have had the opportunity to educate themselves and climb the social ladder.

2. have been doing

Tense: present perfect continuous

Status: dynamic (duration)

Example:

I have been learning English since I was a boy.

Tom has been playing football for 2 hours.

3. had done

Tense: past perfect

Status: stative (result)

Example:

I found out that he hadn’t met him before.

4. had been doing

Tense: past perfect continuous

Status: dynamic (duration)

Example:

He told me that he had been waiting for 20 minutes.