The Present Perfect is used to talk about action that’s on-going: what has been happening.
For example, to say things like “I’ve been working every weekend” the Present Perfect is the way to go.
Just use TER + the past participle of any verb. TER is always in the present tense.
eu > Eu tenho trabalhado todo dia. (I've been working every day.)
você > Você tem treinado? (Have you been training?)
ele/ela > Ela tem saído muito! (She's been going out a lot!)